7.21.14 Training Sessions (2)

Workout 1
T-Spine Mobility
Then:
2×5 Tempo Squats
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS @ dowel
2x15m Lunge + 15m Burpee/Broad Jump
3×10 KBS @ 40, 50, 60#
Then:
10x DB Clean and Press/Jerk +
1:00 ME Burpees
90s Rest
4 sets
Then:
10x Thick DB Seated Shoulder Press +
1:00 ME Wall Ball +
90s Rest
4 sets
Then:
10x Axle Deadlift +
60s Dead Hang Hollow from Pull-up Bar
3 sets
Then:
Cool Down
 
Workout 2
T-Spine Mobility
Then:
2×5 Tempo Squats
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS @ dowel
2x15m Lunge + 15m Burpee/Broad Jump
3×10 KBS @ 40, 50, 60#
Then:
“High Density Method” – Pressing
6x Weighted Dips +
12x Neutral DB Chest Press +
26x Medicine Ball Chest Passes
Rest completely, 4 sets
Then:
“High Density Method” – Pulling
6x Weighted Pull-up +
12x Thick DB Bent-Over Row +
26x KBS
Rest completely, 4 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Zeb hitting the Thick DB Chest Presses.

Zeb hitting the Thick DB Chest Presses.

Create momentum with the hips. The DBs should literally float in the catch position. If your biceps are tired you're doing it wrong.

Create momentum with the hips. The DBs should literally float in the catch position. If your biceps are tired you’re doing it wrong.

A fine finish position.

A fine finish position.

Tenderize the grip...

Tenderize the grip…

Some chose to keep the pronated grip. The variable or alternate grip is stronger, but the pronated grip works the forearm flexors most intensely.

Some chose to keep the pronated grip. The variable or alternate grip is stronger, but the pronated grip works the forearm flexors most intensely.

Cook the grip with 60s Dead Hang Hollows. Depress the shoulders, contract the quads and glutes. Toes pointed. Proper.

Cook the grip with 60s Dead Hang Hollows. Depress the shoulders, contract the quads and glutes. Toes pointed. Proper.

The 6-12-26 Method is very effective for adding muscle mass. Today was supersetted weighted dips + DB Chest Presses + Medicine Ball Chest Passes (shown). The combination is brutal.

The 6-12-26 Method is very effective for adding muscle mass. Today was supersetted weighted dips + DB Chest Presses + Medicine Ball Chest Passes (shown). The combination is brutal.

Smoked.

Smoked.

Shoulder Prep.

Shoulder Prep.

 All physical development is based on a foundation, which is built using sub-maximal volume. Greater volume produces a wider, more solid foundation and this is the key to supporting a higher peak. Working only on peak intensity is pointless: you can’t sharpen the edge of a non-existent blade.

All physical development is based on a foundation, which is built using sub-maximal volume. Greater volume produces a wider, more solid foundation and this is the key to supporting a higher peak. Working only on peak intensity is pointless: you can’t sharpen the edge of a non-existent blade.