10.16.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
3×5 KB Bottoms-up Press
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Shoulder Band Distractions
Then:
WORKOUT:
2x(1-5) DB Strict Press Ladder, 3 players
“Rest” holding DB in OH position while other player press.
Then:
20×1 DB Man-Maker/Renegade Row Combo, AHAP
Rest exactly 30 sec between reps
Then:
Carry Medley, AFAP
30m Keg Carry
30m Heavy KB Farmer’s Carry 
30m Sandbag Zercher Carry
Rest while partner goes, 4-6 sets each
Then:
500m Row/Ski for time OR 400m Sprint, ALL-OUT!!!!
Record 
Then:
Fall Down

 

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
3×5 KB Bottoms-up Press
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Establish loads and movement standards for the following workout.
“Big Five 55”
1-10 Ladder of the following:
Front Squat +
Strict Pull-ups +
Ball Slam +
Push-up +
KBS
Then:
Cool Down

 

COMPETITIVE FITNESS
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat position
2x15m DB OH Lunge (once with right arm, once with left arm)
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Strict Pull-ups 
2×10 Bar Taps
3x15m Handstand Walk or Assisted Handstand Walk or Wheelbarrow Walk (strict, no hip movement)
Then:
Gather equipment, plates, and warm-up each of the following movements:
500m Row/30 Calories AA Bike 
3 rounds of…
10x Deadlifts @ 225/155 +
10x Pull-ups 
400m Row/25 Calorie AA Bike  
9-6-3
Power Clean @ 155/95 +
Burpee/Bar Hop 
300m Row/20 Calorie AA Bike
3 rounds of… 
8x Thrusters @ 115/75 +
12x Toes-to-Bar
Then:
Fall Down

 

COACH’S COMMENTS
Friday’s Fun Facts:

Supplement I’m into – Clatharate. This supplement is a powerful metal chelator and detoxifier, meaning it contains valuable nutrients that help bind and excrete heavy metals from the body in addition to important anti-oxidant and phase one/phase two detox support. In this day and age where there are over 85,000 chemicals in our environment you can’t do enough to support detoxification. This supplement is expensive but excellent!

Social Media outlet I’m digging – Periscope. Twitter has taken real time connecting to another level with this cool video streaming medium. Periscope allows followers live look-ins to anything. We used it extensively at Crush Games and I plan to use it a little bit for this weekend’s OLY Camp and in the future during classes at GP so outsiders can gain access to the training that goes on here. 

Favorite Program of the weekMF Leg Day. Even though I wasn’t there to actually witness it, I heard the chatter on social media and via text message. I know it’s a good one when my phone and facebook page are blowing up. 

Article I’m working on – In conjunction with the Body Comp Challenge I am putting together an important article on Total Body Detoxification and how to live clean in a dirty world. This is an important topic, one that should not be taken lightly and will ultimately determine our fate. Some of us are excellent detoxifier, others not-so-much. Regardless of your genetic pre-disposition there is much we can all do on a day-in-day-out basis to facilitate and support our organs of detoxification that will add valuable, healthy years to our lives. This article will be out some time in late October. 

Favorite Purchase of the Week – Nike Met-Cons. After buying Reebook’s Nano 5.0 and being very dissappointed I pulled the trigger on the Met-Cons. Everyone is raving about them. Hopefully I will too. 

Favorite Quote of the Week – “The only way to do great work is to love what you do.” —Steve Jobs

 

PHOTOS

There is so much value in the Renegade Row. Unilateral stabilization. Huge core demand. Everything a good exercise should have.

There is so much value in the Renegade Row. Unilateral stabilization. Huge core demand. Everything a good exercise should have.

If you're Front Squat is good, do Front Squats. If not, the Goblet Squat is more than sufficient.

If your Front Squat is good, do Front Squats. If not, the Goblet Squat is more than sufficient. Jeff looking solid.

Dip and drive. The dumbells should be heavy enough that the thought of not using your legs should never enter your mind.

Dip and drive. The dumbells should be heavy enough that the thought of not using your legs should never enter your mind.

The top of the Ball Slam.

The top of the Ball Slam.

It's only 30m, go HEAVY!

It’s only 30m, go HEAVY!