12.5.14 Training Sessions (4)

Workout 1, General Preparation
5 minute easy Row, Ski or Airdyne
Then:
20x Balancing Leg Swings, 4 ways
2x15m Lunge + 15m Crab Walk 
2×10 Shoulder Passes (10 reg, 10 rev)
3×10 Goblet Squat @ 40, 50, 60
3×5 Push-ups with PLUS (see my Instagram feed for a video)
4x10s Bridge-ups
4x (20s Arch Hold + 10s Rest)
Then:
P1 10 Calories (any machine)
P2 Rest
Max rounds in 12 minutes
Then:
15x DB Bent-Over Row +
10m Kneeling Rope Sled Pulls +
10x (each way) Stir-the-Pots on Swiss Ball +
5x Garhammer Raises with Eccentric Enhancement
4 sets
Rest as needed between sets
Then:
Cool Down
 
Workout 2, Strength
20x Balancing Leg Swings, 4 ways
2x15m Lunge + 15m Crab Walk 
2×10 Shoulder Passes (10 reg, 10 rev)
3×10 Goblet Squat @ 40, 50, 60
3×5 Push-ups with PLUS (see video)
4x10s Bridge-ups
4x (20s Arch Hold + 10s Rest)
Then:
20x Bulgarian Bag Full Moons +
30s L-Hang from Pull-up Bar
3 sets
Then:
5×2 Push Press with 2 sec hold each rep
Then:
Stubby Axle Deadlift to failure @ 250/130#
3 sets
Then:
Cool Down
 
 
Workout 3, Power (IWT)
Prep Shoulder and Hips
Then:
BB Complex, 6 reps each:
Deadlift +
Bent-Over Row +
Hang Power Clean +
Front Squat +
Push Press +
Back Squat +
Strict Pull-ups
2 sets, light to moderate load
Then:
Phase I
10x Touch and Go Clean and Jerks +
2:00 minute Ski Erg +
2:00 minute rest
3 sets
Rest fully
Then:
Phase II
10x Back Squat +
2:00 minute C2 Rower +
2:00 minute rest
3 sets
Rest fully
Then:
Phase III
Static Hold Circuit
Rotate for 8 minute between the following holds:
False-Grip Supine Ring Hangs
Dip Support
Arch Hold with Dowel
Then:
Cool Down
 
Workout 4, Benchmark/Birthday
Happy 33rd Birthday G.S.
Go Primal Tri:
150 Calories +
2000m Row +
2.75 mile run
Every minute it takes you after 33:00 add 10x Burpee/Pull-ups
i.e. 40:00 = 70x Burpee/Pull-ups
 
Results
Tri, Burpee/Pull-ups:
31:15 (you bastard. I really wanted to see some Burpee/Pull-ups)
 
 
Coach’s Comment
N/A
 
Photos
Simple and damn effective. The Arch Holds are a foundational position for all high level kipping and muscle-up training. Having stability while extended is key to optimal force transfer and limiting joint derangement. I like to prescribe it in a Tabata format. The 10 sec rest allows blood to recirculate and oxygen to enter the muscle.

Simple and damn effective. The Arch Holds are a foundational position for all higher level kipping and muscle-up training. Having stability while extended is key to optimal force transfer, power, and injury prevention. I like to prescribe it in a Tabata format (20/10). The 10 sec rest allows blood to recirculate and oxygen to enter the muscle.

Kneeling takes away momentum. Try to keep the front shin vertical throughout.

Kneeling takes away momentum. Try to keep the front shin vertical throughout.

Stir-the-pot. Make the biggest circle you can without moving the the rest of the body. This is a McGill special. If you want to learn how to train the core McGill is the best resource.

Stir-the-pot. Make the biggest circle you can without moving the the rest of the body. This is a McGill special. If you want to learn how to train the core and spare the spine McGill is the best resource.

Extend the legs but try not to let then drop. Lower for 3-5 sec.

Extend the legs but try not to let them drop until you reach full extension. Lower for 3-5 sec.

False-grip Prone Ring Hangs with the arms internally rotated, a prerequisite to any and all high velocity ring movements.

False-grip Supine Ring Hangs with the arms internally rotated, a prerequisite to any and all high velocity ring movements. 3×60 sec is a good start.