6.19.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Shoulder Dislocates
3x15m Tin Man Walk + 15m Reverse Lunge
4x15m Wheelbarrow Walk 
Then:
Single-Arm, Single-Leg KB Strict Press + “Strict” MB Toss Over Pull-up Bar:
10/10 @ 15# + 5x Strict MB Toss over Pull-up Bar
8/8 @ 20# + 5x Strict MB Toss over Pull-up Bar
6/6 @ 25-30# + 5x Strict MB Toss over Pull-up Bar
Then:
Single-Leg Barbell RDL 
10/10 @ 45
8/8 @ 75
3x (6/6) @ 95-135#
Chase each set with 3/3 Single-Leg Box Jump @ 12-20″ (stick it and stabilize!)
Then:
Work up to 1RM TGU (3-4 sets)
Then:
“7-Minutes in Hell” TGU @ 40-50/20-30
Record total reps
Then:
Cool Down
 
Results
TGU PRs, 7-Minutes in Hell TGU Load/Reps (Rx only):
[gp_workout1]
 
 
Workout 2
Warm-up the shoulders
Then:
OHS 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
What are you working towards. If it's maintenance likely going to move backwards. Stoke the fire and work for SOMETHING. Otherwise you're simply going through the motions.

What fitness endeavor are you working towards? If it’s maintenance you’re likely moving backwards. Stoke the fire and work for SOMETHING. Otherwise you’re simply going through the motions. Today we had over fifteen PRs in the gym. It doesn’t happen by mistake. It happens because effort runs head first into good coaching and consistency. Set your compass and get to work…