5.24.13 Training Session

Workout 1
Run 1 Mile
Then:
Each team of two gets 300# distributed amongst eight items.
For example…
2xKBs = 100# (i.e. 1×40#, 1×60#)
2×45# Plates = 90#
2xDBs = 50# (i.e. 2×25#)
2xMedicine Balls = 60# (i.e. 1×40, 1×20 OR 3×30#)
Teammates take turns shuffling items across the gym for 12 minutes.
Once all of the items have been shuffled from one side of the gym to the other switch players.
Each round = 300 pts. 
The winning team is the one that moves the most weight and gets the first pick for the next part of the workout:
Whatever that team picks is no longer an option for other teams. 
For time:
A. 600x Team KBS (70/50), switch when player cannot go unbroken above the head
B. 400/500 Calories on the Airdyne
C. 5000m/4000m Team Ski
D. 300x Team Burpee/Box Jumps (20″/17.5″), Alternate turns every 60s
Then:
Fall Down
 
Participants
[gp_workout1]
 
Workout 2
Warm-up with Explosive Medicine Ball Tosses (partner-style)
Then:
5-minute Mobility (various)
Then:
Clean-Grip BB Complex:
6x DL +
6x Bent-Over Row +
6x Muscle Clean +
6x Front Squat +
6x Push Press +
6x Back Squat +
6x Pull-up
3 sets (increase weight each set)
Then:
Practice Cleans and review hook grip (5 minutes)
Then:
3-Position Clean (Floor, above the knees, high hang)
4-6 sets
Then:
5x Push Press +
5x Front Squat +
Max reps Ring Pull-ups (chest to the rings)
Rest plenty
5 sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
Today’s FYF was AWESOME!
 
Photos
Pick up heavy shit, run it across the gym, repeat. Simple and VERY effective. Today each team had 12-minutes to move as much weight as possible. The team that moved the most weight got the added pleasure of choosing their FYF fate. The question is would they choose correctly?

Pick up heavy shit, run it across the gym, repeat. Simple and VERY effective. Today each team had 12-minutes to move as much weight as possible. The team that moved the most weight got the added pleasure of choosing their FYF fate. The question is would they choose correctly?

Eight objects, totally 300lbs. Some teams managed nine rounds, or 2,700 lbs of weight moved in only 12 minutes.

Eight objects totally 300lbs. Some teams managed nine rounds, or 2,700 lbs of weight moved in only 12 minutes.

Dana working hard.

Dana working hard.


Following the shuttle everyone gathered the around the whiteboard to weigh their options for the workout.

Following the shuttle everyone gathered around the whiteboard to weigh their options for the workout. Well, almost everyone…


James is at the gym every morning at 5am. By noon it feels like a full day.

James is at the gym every morning at 5am. By noon it feels like a full day.