12.29.14 Training Sessions (3)

Session 1, General Preparation (Birthday workout)
Warm-up:
5x Box Breathing
T-Spine Mobility
Then:
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2×5 Tables
2×10 Push-ups
Then:
Mobility:
Couch Stretch, 2×30 sec each
Then:
Workout:
42x Lunges +
42x KBS @ 40/30
2 rounds to warm-up
Then:
19x Partner Wall Ball (each) with extra squat (I posted a video on my instagram feed showing this one) +
72 Calories, any machine (alternate turns every 60s)
3 rounds
Then:
12x Burpee + 12x Strict Pull-ups 
10x Burpee @ 2×20# DBs + 10x Strict Pull-ups 
8x Burpee @ 2×25# DBs + 8x Strict Pull-ups 
6x Burpee @ 2×30# DBs + 6x Strict Pull-ups 
4x Burpee @ 2×40# DBs + 4x Strict Pull-ups 
2x Burpee @ 2×50# DBs + 2x Strict Pull-ups 
42 total
Rest as needed between sets
Then:
Cool Down:
3×42 sec Handstand Hold (20 deg against wall), time permitting
 
 
Session 2, Strength
Warm-up:
5x Box Breathing
T-Spine Mobility
Then:
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2×5 Tables
2×5 Wall Squats
2×10 Squats
2×10 Shoulder Dislocates
3x (10x Bulgarian Bag Halos + 10x Push-ups)
3×10 Banded Shoulder External Rotation
Then:
Mobility:
Lats, Wrists/Forearms
Then:
Workout:
15 minutes to establish max Strict Press for day
Then:
15 minutes to establish max Back Squat for the day
Then:
Cool Down:
3×12 Slideboard Hamstring Curls, time permitting
 
Results
SP, BS: 
Steve S. – 125, 245
Scott K. – 125, 245 PR
Amber C. – 95, 180
Diane M. – 95, 180
Erin S. – 70, 155
Jennine B. – 80, 145
Jaime B. – 70, 130
Steve G. – 95 PR, 205 PR
Kristen L. – 80 PR, 145 PR
Jen H. – 95 PR, 186 PR
Inna M. – 76 PR, 175 PR
Summer H. – 90 PR, 155
Sarena J. – 80, 190 PR
Lelia G. – 61.5, 135 PR
Robyn S. – 71.5, 145
Andy L. – 135, 225
Coach – 185, 385
Farrah P. – 80, 140 PR
Susan E. – 90 PR, 135 PR
 
 
Session 3, Competitive Fitness
Warm-up:
5x Box Breathing
T-Spine Mobility
Then:
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2×5 Tables
2×5 Wall Squats
2×10 Squats
2×10 Shoulder Dislocates
3x (10x Bulgarian Bag Halos + 10x Push-ups)
3×10 Banded Shoulder External Rotation
Mobility:
Lats, Wrists/Forearms
Then:
Workout:
15 minutes to establish max Strict Press for day
Then:
15 minutes to establish max Back Squat for the day
Then:
15x Calorie Row + 
10x Toes-to-Bar
30x Double Unders +
10x Toes-to-Bar
15x Calories on Rower
2 rounds, 1:1 rest
Then:
Cool Down
 
Results
SP, BS:
Tucker R. – 115, 225
Brittany R. – 85, 175
Kelly W. – 70, 165 PR
 
Other Notable PRs:
Inna M. – Snatch @ 95
Brittany R. – Snatch @ 120, CJ @ 135
 
Coach’s Comment
Over the next two weeks we’ll be collecting maxes in the Back Squat and Strict Press in Strength class for an upcoming 12-week cycle. The maxes will be used to determine percentages over the course of the cycle. I expect big gains and am excited to see what comes of it. This will be the first time I’ve ever attempted to program a cycle for a group. It presents certain challenges, but the strength class is consistent enough to produce the results desired. I will of course keep you posted on progress. 
 
Photos

Wrist mobility.

Wrist mobility.

A few of today's maxes. As I said these maxes will serve to determine percentages over the next 12 weeks of training in the Back Squat and Strict Press (aka Military Press).

A few of today’s maxes, sprinkled with some PRs. As I said these maxes will serve to determine percentages over the next 12 weeks of training in the Back Squat and Strict Press (aka Military Press).

Slideboard Hamstring Curls.

Slideboard Hamstring Curls. The goal is to keep the hips elevated throughout.

12-weeks to insane PRs.

12-weeks to insane PRs.

I'm going to experiment with using this in the upcoming Hypertrophy Bootcamp as a pre-workout supplement.

I’m going to experiment with using this in the upcoming Hypertrophy Bootcamp as a pre-workout supplement.

365 for triples.

365 for triples.