1.30.15 Training Sessions (4)

General Preparation
Warm-up:
400m Jog
Then:
2×6 Cossack Squats
2x15m Lunge + Tin Man Walk
2x15m High Knee Runs
2×5 Wall Squats
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Tables
Then:
Mobility:
N/A
Then:
Workout:
8×2 Chin-ups @ 40Xo tempo
Rest 2:00 minutes between sets
Then:
400m repeats with a partner (sub 15 Calorie row if you can’t run)
While partner is running perform 15x Wall Ball
20 minute AMRAP
Rest fully
Then:
Cool Down:
4x30s Box Arch Holds
 
Strength
Warm-up
2×6 Cossack Squats
2x15m Lunge + Tin Man Walk
2x15m High Knee Runs
2×5 Wall Squats
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Tables
3×10 Banded External Rotation
Then:
Mobility:
Dip Prep
Then:
Workout:
8×2 Weighted Dips @ 4010
Rest 2:00 minutes between sets
Then:
5×5 Koji Bench Press (attach Kettlebells to both sides of the barbell)
Then:
Rotator Cuff work
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
Snatch Complex @ 45#
Then:
4×2 Muscle Snatch, for quality
Then:
10-1 Front Squat + 1x Legless Rope Climb
10x Front Squat + 1x Rope Climb
9x Front Squat + 1x Rope Climb 
8x Front Squat + 1x Rope Climb, etc…
Then:
ME Stationary Dip Support to technical failure +
60 sec ME Double Unders +
2:00 rest
2-3 sets
Then:
Cool Down
 
Hypertrophy Bootcamp
German Body Comp Session
A1 12x BB Cyclist Squats, elevate feet onto 25# plate 4″ apart
A2 30m Heavy Reverse Sled Drags
A3 6-8x Strict Toes-to-Bar
Rotate for 12 minutes
Then:
B1 10-12x Standing BB Strict Press
B2 12x Heavy Alternating Lunges
Rotate for 12 minutes
Then:
C1 6-8x Seated DB Lateral Raises
C2 12-15x Single-Arm DB Rows, AHAP
3 sets
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
8x2 Dips. Ensure you achieve a full orange of motion despite the added load. Attaching a bunch of weight and shortening the range is useless.

8×2 Dips. Ensure you achieve a full range of motion despite the added load. Attaching a bunch of weight and shortening the range is useless.

The VMO grind.

The VMO grind.

Throw what you think you can do out the window. The instability the Banded KBs provides is unpredictable and challenging in a way few expect. I love it. You're literally only as strong as your smaller, stabilizing muscles allow you to be.

Throw what you think you can do out the window. The instability the KBs attached to bands is unpredictable and challenging in a way few expect. I love it. You’re literally only as strong as your smaller, stabilizing muscles allow you to be. Case and point, Beau is a 300# Bench Presser and is only doing 165# for five reps.

Stay upright throughout. The elevated heels allows for a much deeper range and maximal VMO activation.

Stay upright throughout. The elevated heels allows for a much deeper range and maximal VMO activation.

A closer look.

A closer look.

Single Arm work is a must in any program.

Single Arm work is a must in any program.

Extending the elbows at the top lengthens the lever arm and increases the demand on the deltoid. Lower slowly and with control. It doesn't take much weight.

Extending the elbows at the top lengthens the lever arm and increases the demand on the deltoid. Lower slowly and with control. It doesn’t take much weight.

The sting of German Body Comp is real.

The sting of German Body Comp is real.