6.12.13 Training Sessions (2)

Workout 1
Run 400m
Then:
1-10 Team Box Jump Ladder 24″/17.5″
Then:
A few light sets of DL and a few Wall Balls
Then:
Run 400m OR Row 500m +
20x Wall Ball (UB) +
7x Deadlifts @ 225#/155#
4 rounds (not for time)
Rest 5 minutes
Then:
Do as many of the following 30/30 Intervals in the time remaining. Player chooses order:
4x (30s Ball Slam + 30s Rack Hold)
Rest 2 minutes during which time perform 3x Wall Walks
4x (30s Mountain Climber + 30s FLR) 
Rest 2 minutes during with time perform 3x Wall Walks
4x (30s Split Jump + 30s Actual Rest)
Rest 2 minutes during which time perform 3x Wall Walks
4x (30s “High Frequency” WhipSmash + 30s Squat Hold)
Perform 3x Wall Walks
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
5-Minute Mobility
Then:
Overhead Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
Cool Down
 
Results
OHS Single:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Everything costs something. Have you paid the price lately?

Everything costs something. Have you paid the price lately?