9.17.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears 
2×10 Dislocates
2×10 Elbow Taps
2×5 Push-ups 
3×5 KB Bottoms-up Press, climbing
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
8×2 Neutral-Grip Strict Pull-up @ 60X0 tempo
Rest 90 sec between sets
Then:
10x DB/BB Biceps Curls +
10x DB/BB Bent-Over Row +
M.E. DB/BB Strict Press +
20s ALL-OUT Battle ropes, various
Rest 2:00, 4 sets
Then:
20x Bulgarian Bag Halos (1:1) +
10x DB Renegade Rows (5 each), AHAP +
40 sec Bent-Body Hollow
3 sets
Then:
Cool Down

 

COMPETITIVE FITNESS
L.S.D
Every 5:00 Row 500m + 300m Run
30 minutes

COACH’S COMMENTS
N/A

PHOTOS

One of my favorite training tools is the Bulgarian Bag. The mere fact that it takes people a while to learn how to do it, speaks to its value to the nervous system. But once the athlete gets it, it's versatile and can be used in a variety of ways no other tool in the gym can.

One of my favorite training tools is the Bulgarian Bag. The mere fact that it takes people a while to learn how to use it, speaks to its value to the nervous system. It’s truly a unique piece of equipment and can be used in a variety of ways no other tool in the gym can.