7.1.14 Training Sessions (2)

Workout 1
Warm-up the shoulders
Then:
T-Spine Mobility
Then:
2×5 Shoulder Passes
2×5 Band Tears, 2 sec pause in back
2x15m Lunge + Bowler Squat + SLDL
2×5 Tempo Squats
2×5 Tuck Jumps
Then:
Couch Stretch, 2 sets x 30-40s per side
Then:
Perform Tag-Team Style
10-12-14-16-18-20
Calories on Rower/Ski Erg + Heavy DB Lunges + Burpees
P1 does 10 calories
P2 does 10 calories
P1 does 10x DB Lunges
P2 does 10x DB Lunges
P1 does 10x Burpees
P2 does 10x Burpees
Repeat for 12-14-16-18-20
Then:
Cool Down
 
Workout 2
T-Spine Mobility
Then:
30x Shoulder Circles each direction
2×5 Shoulder Passes
3×8 “TWYs”
2×5 Push-ups
Then:
3x Strict Press +
3x Push Press +
3x Push Jerk
3 sets, light
Then:
Work up on Push Press
7-5-4
Then:
4×3 Push Press 
Then:
15 minutes to establish a 3RM Close-Grip Bench Press w/chains
Then:
Cool Down with Rotator Cuff Training
 
Results
3RM Bench Press with 40-55# of Chains (Chains not included in total):
Zac Z. – 270#
Scott K. – 165#
Xeve S. – 165#
Diane M. – 90#
Nancy J. – 75#
Summer H. – 80#
Wayne M. – 155#
Inna M. – 75#
Ava B. – 85#
Michael B.  – 170#
Matt W. –  145#
Susan K. – 100# 
Ryan K. – 115#
 
Coach’s Comments
N/A
 
Photos
SL Deadlift to prep.

SL Deadlift to prep.

Bowler Squat.

Bowler Squat.

Pretend like you're balancing something on your head. If you move too quickly or collapse that "something" will fall off your head.

Pretend like you’re balancing something important on your head. If you move too quickly or collapse that “something” will fall off your head.

Stuart demonstrating the proper position. Notice how upright he is. The back knee gently taps the floor and his shoulder blades are back and down. Nice work Stuart.

Stuart demonstrating the proper position. Notice how upright he is. The back knee gently taps the floor and his shoulder blades are back and down. Nice work Stuart.

Lock the arms and push with the legs.

Lock the arms and drive with the legs.

The legs do the work in the beginning of the movement, but the shoulder have to finish. The tendency for most is to pull themselves back under the barbell. But this is Push Press, not Push jerk. Zac fighting for the last few inches.

The legs do the work in the beginning of the movement, but the shoulder have to finish. The tendency for most is to pull themselves back under the barbell when the weights gets heavy, like in a Jerk.  Zac fighting for the last few inches.

12 minutes to find your 3RM Bench Press with 50# of chains added to the barbell. The Xeve.

12 minutes to find your 3RM Bench Press with 50# of chains added to the barbell. The Xeve.

We spent about 10 minutes pre-workout (after the warm-up) doing some mobility work.

We spent about 10 minutes after our general warm-up doing some mobility work.

We create who we are. And our actions speak more loudly than the loudest of screams.

We create who we are. And our actions speak more loudly than the loudest of screams.