1.23.15 Training Sessions (4)

General Preparation
Warm-up:
5x Breathing Squats
2x15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Squats
30x German Arm Swings
2×10 Shoulder Dislocates
2×5 Tables
2×5 Burpees
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout:
Ball Slam Strength Ladder
10 reps each:
2 sets @ 30#
2 sets @ 40#
2 sets @ 50#
Rest as needed between sets
Then:
30m of 4x Lunge + 4x DB Push Press
3 sets, start light and go as heavy as possible on the final 30m
Then:
Alternating every minute on the minute
Even: 15x KBS @ 50/40 or 10x Hang Power Cleans @ 65/95-115#
Odd:10x Burpees
20 minutes
Then:
Cool Down
 
Strength
Warm-up:
5x Breathing Squats
2x15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Squats
30x German Arm Swings
2×10 Shoulder Dislocates
2×5 Tables
Mobility:
T-Spine
Couch
Ankle, if necessary
Then:
Workout:
Pull-up Extension Set
4 reps to failure with pronated grip @ 3010 tempo +
1-3 reps with Neutral Grip +
1-3 reps with Supinated Grip
This is one set
Do 3, rest fully between sets
Then:
Paused (3 sec) Front Squat @ 75-85% max
3-3-3-3
Final two sets should be HARD
Then:
10-Minute Push-up Challenge
5 Push-ups every 15 sec for 10 minutes
Then:
Cool Down
 
Competitive Fitness
Warm-up:
5x Breathing Squats
15m Lunge + SLDL + Pistol
2×5 Wall Squats
2×10 Squats
30x German Arm Swings
2×10 Shoulder Dislocates
2×5 Tables
3×3 “Tall” Box Jumps
Then:
Mobility:
N/A
Workout:
BB Complex, 4 rep each
Deadlift +
Bent-Over Row +
Hang Power Clean + 
Front Squat +
Push Press +
Back Squat +
C2B Pull-up or Bar Muscle-ups
3 sets, progressive loading
Then:
Clean Pull + Full Clean (hold BB throughout)
4 sets at semi-heavy load
Then:
OHS @ 95/65 + Toes-to-Bar
3-6-9-12-15, etc.
7 minute AMRAP
Then:
Cool Down
 
Hypertrophy Bootcamp
German Body Comp Session
A1 12x Sumo Deadlift 
A2 10-12x Fat Grip Seated DB Military Press, semi-supinated 
Rotate for 12 minutes
Then:
B1 8-10x Ring Rows, feet elevated
B2 15x DB Cyclist Squats
Rotate for 12 minutes
Then:
C1 10-12x DB Powell Raises
C2 6-8x DB Lateral Raises
C3 6-8x Hanging Leg Raises with Eccentric Enhancement
Rotate for 12 minutes
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Seated Military Press with Fat Grip DBs. A fine choice for German Body Comp.

Seated Military Press with Fat Grip DBs. A fine choice for German Body Comp.

Finding your 4RM Pull-up may require additional load.

Finding your 4RM Pull-up may require additional load.

Patrick made great progress during his workout today. His mobility up top is limited but with a few adjustments and mobilization drills we improved his position instantly. The good news is he knows he has a long way to go and is in it for the long haul. The best progress is made over time, steadily. Nothing can or should be rushed.

Patrick made great progress during his workout today. His mobility in his upper body is limited but with a few adjustments and mobilization drills we improved position instantly. The good news is he knows he has a long way to go and is in it for the long haul. The best progress is made over time, steadily. Nothing can or should be rushed. Keep up the great work Patrick. 

Dirty.

Dirty.

Amber flying through 10x Hang Power Cleans.

Amber flying through 10x Hang Power Cleans.

One of the most effective upper back isolation exercises I know. The Powell Raises require little weight due to the length of the lever arm.

One of the most effective upper back isolation exercises I know. The Powell Raises require little weight due to the length of the lever arm. Few athletes can use a 15# DB for multiple sets of twelve.