9.29.14 Training Sessions (3)

Workout 1, General Preparation
5-Minute Easy Row, Ski, or Airdyne
Then:
20x Balancing Leg Swings
15m Hip Stretch + Lunge + Spider Stretch
2×5 Wall Squats
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Passes
2×5 Burpees
Then:
“Calorie Mountain” (C2 Rower, Ski Erg or Airdyne)
10-10-15-15-20-20-25-25-20-20-15-15-10-10-5-5
Climb up and down the ladder once with a partner
Then:
“Kettlebell Mountain”
Kettlebell Swing + Goblet Squat + Strict Push-up
5-5-5
10-10-10
15-15-15
20-20-20
15-15-15
10-10-10
5-5-5
Climb up and down the mountain @ 40/35
Climb up and down the mountain @ 50/40
25 minute cap on mountains
Then:
Cool Down
 
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Band Tears
2×5 Shoulder Passes
2×10 Banded External Rotation
3×10 DB Strict Press
Then:
Dip Prep Stretches
Then:
15 minutes to establish max Close-Grip Bench Press for the day
Then:
5x Pull-ups +
10x Dips +
5x Pull-ups +
10x Push-ups
Rest 2:00 minutes
5 sets
Then:
Rotator Cuff Training, time permitting
 
Results
1RM Close-Grip Bench Press:
Diane M. – 130 PR
Wayne M. – 185
Andy L. – 185
Victor R. – 120
Will M. – 275 PR
Cedric J. – 370 PR
Tabitha B. – 75
Bianca V. – 75
Zac Z. – 365
Erin O. – 125 PR
Lucy R. – 115
Robyn S. – 115
Shari O. – 85
Kara S. – 120
Susan K. – 140
Tucker R. – 185
Rob J. – 180
Inna M. – 95
Dana K. – 120
Latissa H. – 130
Erica J. – 90 PR
 
 
Workout 3, Power
20x Balancing Leg Swings
15m Hip Stretch + Lunge + Spider Stretch
2×5 Wall Squats
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Passes
2×5 Burpees
Then:
Snatch BB Complex @45#
Then:
15 minutes to establish max Snatch Balance + Hang Snatch
Then:
15 minutes to establish max Power Clean + Hang Clean + Thruster
Then:
Gymnastics Drills
 
Coach’s Comments
N/A
 
Photos
Keep your elbows up and pivot into external rotation. The goal is to warm-up the cuff in preparation for the pulling and pressing work to come.

Keep your elbows up and pivot into external rotation. The goal is to warm-up the cuff in preparation for the pulling and pressing work to come.

At some point you do what you have to do get your chin to the bar.

At some point you do what you have to do get your chin to the bar.

Lucy's shoulder was bothering her. So I substituted Rows instead of Push-ups. There's always a modification, you just have to have the know-how to choose the right one.

Lucy’s shoulder was bothering her. So I substituted Ring Rows instead of Push-ups. There’s always a modification, you just have to have the know-how to choose the right one.

The Kettlebell Mountain is deceiving in it's simplicity. All you need is one KB and your bodyweight.

The Kettlebell Mountain is deceiving in it’s simplicity. All you need is one KB and your bodyweight.

No more push-ups…please.

No more push-ups…please.

Dips are superior to push-up in terms of strength development for the upper body. But push-ups are convenient and can be done anywhere at any time. So if you have little time or equipment do some push-ups. If you do enough of them the volume will be enough to produce a training effect.

Dips are superior to push-ups for upper body strength development. But push-ups are convenient and can be done anywhere at any time. So if you have little time or equipment do some push-ups. If you do enough of them the volume will be enough to produce a training effect.

But do them right. Chest to the floor every rep…no exceptions.

But do them right. Chest to the floor every rep…no exceptions.