6.14.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×5 Dislocates
3×10 KBS/Goblet Squat Combo (30, 40, 50)
3×10 Split Jumps
Then:
4x Sandbag Clean @ 30-75# +
6x Lunge (hold bag in Zercher position) 
Tag Team Style for 90m. Single player for 45m, rest 30s between efforts.
Then:
20x Single-Arm KB OH Walking Lunge (R) +
15x Toes-to-Bar +
20x Single-Arm KB OH Walking Lunge (L) +
15x Dips
3 rounds
Rest 3-5 minutes
Then:
12-minute time cap to complete the following:
15x Pull-up +
50x Split Jumps +
30x Wall Ball +
12x Pull-up +
40x Split Jumps +
20x Wall Ball +
9x Pull-up
30x Split Jumps
10x Wall Ball
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
Prep Shoulders for Dips
Then:
2×10 Dislocates
12x Bulgarian Bag Halos (each direction) +
15m Bear Crawl
3 sets
Then:
3×5 Strict Push-ups (finish in externally rotated position)
Then:
1-10 Dip Ladder (3-man rotation)
Then:
10x BB Upright Row +
10x Bent-Over Row +
10x Strict Press +
Max Reps Bench Press (add chains) 
Rest plenty between
4 sets
Then:
4×12 Pendlay Rows (my new favorite pulling exercise…for now)
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
We put an album of photos from the website on Facebook today. 
 
Photos
Keep your fu%king arm straight.

Keep your fu%king arm straight George.



Prepping shoulder position. For some the issue is in the joint itself. For others it's the spine that doesn't move. If the soft tissue is limiting position this drill will help.

Prepping shoulder position. For some the issue is in the joint itself. For others it’s the spine that doesn’t move. If the soft tissue is limiting position this drill will help.



Geno doing reverse bear crawls with weight.

Geno doing reverse bear crawls with weight.



Zercher Carry position. 4x Cleans into 6x Lunges. Awkward and heavy.

Zercher Carry position. 4x Cleans into 6x Lunges. Awkward and heavy.