9.17.14 Training Sessions (3)

Workout 1, General Preparation
5-Minute Easy Row, Ski, or Airdyne 
Then:
2x15m Lunge + SL Balance + SLDL
100x Alternating Supermans
Then:
Practice Rope Climbs, 5 minutes
Then:
Set up four Kettlebells from lowest weight to heaviest
12 reps @ 50
10 reps @ 60
7 reps @ 70
5 reps @ 80 
1x Rope Climb OR 3x Modified Rope Climb (see photos)
3 rounds, each for time. 1:1 Rest
Then:
“Bear Crawl Jamboree”
20x Axle Deadlifts + 20x HR Push-ups + 60m Bear Crawl + 
15x Axle Deadlifts+ 15x HR Push-ups + 60m Bear Crawl + 
10x Axle Deadlifts + 10x HR Push-ups 60m Bear Crawl + 
5x Axle Deadlifts + 5x HR Push-ups + 60m Bear Crawl 
Undertaken at a slow-to-moderate pace. NOT for time.
Then:
A little more grip work…
30x BB Grip Roll-ups +
30s Dead Hang +
30x Rice Bucket, flexion/extension
60m Farmer’s Walk @ 2×70/50#
Rest as needed, 2-4 rounds to cool down
Then:
Actual Cool Down
 
Workout 2, Strength
T-Spine Mobility
2×5 Band Tears
2×10 Seated DB External Rotation
Then:
12x Alternating Bulgarian Bag Halos +
10x Bulgarian Bag Strict Presses +
10x Push-ups
3 sets warm-up
Then:
Work up to 3RM Strict Press, 5-8 minutes
Then:
2x Strict Press + 4x Push Press 
Rest 60s 
5-7x Strict Toes-to-Bar
4 sets
Rest plenty between sets
Then:
2x (1-4) Ring Pull-up Ladders
Then:
Seated Hammer Curl Hypertophy Clusters
First set should land you somewhere between 8-10 reps
Rest 15s 
Do a couple difficult singles
Rest 15s 
Do a couple more difficult singles
Rest 3 minutes, repeat once.
Then:
Cool Down
 
 
Workout 3, Power
T-Spine Mobility
Then:
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS, perform a few Duck Walks forward and backward after each set
2x15m (3x OHS + 3 Steps) @ 45#
Then:
Snatch Balance + Hang Snatch Combo
4 sets at working weight
Then:
Jerk Balance + Jerk
4 sets at working weight
Then:
3xM.E BB Split Jumps
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
There are certain movements I categorize as essential life skills. Climbing a rope is one of them.

There are certain movements I categorize as essential life skills. Climbing a rope is one of them. James coaching up Newell.

Learning early is key. Well, maybe not this early. But Leighton's interested is peaked and I imagine he'll be able to do this but he time he's five.

Learning early is key. Well, maybe not this early. But Leighton’s interest is peaked and I imagine he’ll be able to do this by the time he’s five and will never look back.

The modified version is effectively for developing the grip strength and upper body mechanic necessary for the real thing. Best of all anyone can do it. Marina has the strength of a wet paper towel, but she's improved significantly in just two weeks.

The modified rope climb is effective for developing the grip strength and upper body mechanics necessary for the real thing. Best of all anyone can do it. Marina has the strength of a wet paper towel ( I say that respectfully), but she’s improved significantly in just two weeks. I’m excited to see where she’ll be in two months.

Season the grip with a KBS Progression. 12-10-7-5. The set of five should be monstrous…relatively speaking.

Season the grip with a KBS Progression. The set of five should be monstrous…relatively speaking.

…and the chaser.

…and the chaser.

"The Bear Crawl Jamboree." There have been many variations of this program. Today was the latest. The 60m Bear Crawl is a constant. The Axle Deadlifts and Push-ups descend as fatigue mounts.

“The Bear Crawl Jamboree.” There have been many variations of this program. Today was the latest. The 60m Bear Crawl is a constant. The Axle Deadlifts and Push-ups descend as fatigue mounts.

The Farmer Walk implements doubled as axles.

The Farmer Walk implements doubled as axles for Deadlifts.

Today's cool down was anything but. Four grip-intensive movements in a row. The rice buckets are unique in their ability to train the forearm in a rotational manner through circumduction.

Today’s cool down was anything but. Four grip-intensive movements in a row. The rice buckets are unique in their ability to train the forearms in a rotational manner through circumduction.

During the Single-Deadlift portion of the warm-up point the thumbs and try to keep the leg and torso parallel to the floor. The goal is to maintain tension in the hamstring and "turn on" the back extensors.

During the Single-Deadlift portion of the warm-up point the thumbs and try to keep the leg and torso parallel to the floor. The goal is to maintain tension in the hamstring and “turn on” the back extensors.

Lucy with the Strict Push-up on the Bulgarian Bag.

Lucy with the Strict Push-up on the Bulgarian Bag.