6.10.14 Training Sessions (2)

Workout 1
Jog 400m to warm-up
Then:
3×5 Tempo Squats
2×5 Tempo Jump Squats
2x15m Lunge + Broad ump
3×5 Tuck Jumps
2×5 Burpees
Then:
Goblet Squat Strength Ladder
10 reps each @ 30, 40, 50, 60
Then:
Couch Stretch, Rack Prep, 5-8 minutes
Then:
P1 1200m Run OR 1000m Row
P2 4x Front Squat (from floor) @ 95-135# + Max Effort L-Hang (prioritize spinal position) for duration of run
Rest 1:00, switch
Then:
P1 800m Run OR 750m Row
P2 Max Distance Farmer’s Carry @ 2×80/60. Every time you have to put the KBs down perform 5x Burpees 
Rest 1:00, switch
Then:
P1 400m Run or 500m Row
P2 Max Reps DB Thrusters @ 2×30/20#
Rest 1:00 minute, switch
Then:
Cool Down
 
Workout 2
Arm Training
A1 6-8x Incline DB Hammer Curls
A2 4-6x Chin-ups
Rest 3:00 minutes, 4 sets
Then:
B1 6-8x Stubby Axle Triceps Extensions (to nose) 
B2 4-6x Floor Press
Rest 3:00 minutes, 4 sets
Then:
Thick DB Hammer Curl Drop Set (3 drops). First set should land you somewhere between 8-10 reps
Then:
Medicine Ball Chest Pass Drop Set (3 drops). Males @ 50#, 40#, 30#. Females @ 30#, 25#, 20#.
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Prioritize spinal position. In other words, Only lift your knees up as high as you can keep your spine neutral. If having your knees parallel rounds your back it's too high.

Prioritize spinal position. In other words, Only lift your knees up as high as you can keep your spine neutral. If having your knees parallel rounds your back it’s too high.

The Xeve rocking the Floor Press.

The Xeve rocking the Floor Press.

Joe and Tammi add new meaning to Tag Team workout. They alternate back and forth taking care of the little guy so they can get their workout in. Here is Joe returning from his run with Braxton chillin in the stroller.

Joe and Tammi add new meaning to Tag Team Tuesday. They alternated back and forth taking care of the little guy so they could get their workout in. Here is Joe returning from his run with Braxton, who is chillin in the stroller while dad is suffering. The run is hard enough, much less pushing a stroller with no use of your arms.

Medicine Ball Chest Pass Drop Sets. Max reps with three balls of descending weights. Zac started with 50# and did 50 reps. Impressive.

Medicine Ball Chest Pass Drop Sets. Max reps with three balls of descending weights. Zac started with 50# and did 50 reps. Impressive.

A fine finishing position. Locking out overhead is an opportunity to rest and allows you to extend the set without putting the DBs down.

A fine finishing position. Locking out overhead is an opportunity to rest and allows you to extend the set without putting the DBs down.

The other opportunity to rest is by placing the DBs on your shoulders while you squat. Take the burden out of the arms and put it on the trunk and legs, both built to handle bigger loads.

The other opportunity to rest is by placing the DBs on your shoulders as you squat. Take the burden out of the arms and put it on the trunk and legs, both built to handle bigger loads.

We spent some time on the front end of today;s workout mobilizing to improve Front Squat position. The added emphasis of this work has really paid off in terms of movement quality and positioning. Sara looking solid.

We spent some time on the front end of today’s workout mobilizing to improve Front Squat position. The added emphasis of this work has really paid off in terms of movement quality and positioning. Sara looking solid.

Max Effort implies technical failure. When a perfect position can no longer be maintained the set is over. Holding on for dear life with no regard for how is wasteful. And although one could argue there is a mental side to going to actual failure, there is more benefit in doing it right in my opinion.

Max Effort implies technical failure. When a perfect position can no longer be maintained the set is over. Holding on for dear life with no regard for how is wasteful. And although one could argue there is a mental side to going to actual failure, there is more benefit in doing it right in my opinion.

The same is true for Farmer's Carry. I actually encouraged them to take breaks and do burpee so they could focus more intently on body position rather than gritting out a few more feet or meters.

The same is true for Farmer’s Carry. I actually encouraged them to take breaks and take their 5x burpee penalty so they could focus more intently on body position rather than grinding out a few more feet or meters.

Shoulders back and thumbs out. Take small quick steps. Don't let the bells sling you all over the place.

Shoulders back and thumbs out. Take small quick steps. Don’t let the bells sling you all over the place.

ALWAYS pick things up and put them down with a flat back. The spine has a finite amount of stress it can take. Even if the weight feels light enough to rounds your back to lift it you're not developing good habits and you're wearing out the disc with each neglectful episode.

ALWAYS pick things up and put them down with a flat back. The spine has a finite amount of stress it can take. Even if the weight feels light enough to round your back to lift it you’re not developing good habits and worse your wearing out your discs with each neglectful episode. Practice good habits always. BTW, welcome back Nicole Copenhaver. Great to have you in the gym this morning.

Amber pain pic. It makes me smile knowing people give so much effort to the work that day they have a hard time standing upright. Great workout today.

Amber pain pic. It makes me smile knowing people give so much effort to the work they have a hard time standing upright. Great workout today.

Invest in self-care. Going hard in the gym day after day will take a toll on your body. Take the time to show your body some love.

Invest in self-care. Going hard in the gym day after day will take a toll on your body. Take the time to show your body some love.