6.27.13 Training Sessions (2)

Workout 1
Jump rope to get warm
Then:
12x (each) Bulgarian Bag Halos +
12x Push-ups +
15m Bear Crawl
3 rounds to warm-up
Then:
DB Man-Maker/Double Under Strength Ladder
10 reps + 10x Double Unders
9 reps + 20x Double Unders
8 reps + 30x Double Unders
7 reps + 40x Double Unders
6 reps + 50s Double Unders
5 reps + 60x Double Unders
4 reps + 70x Double Unders
3 reps + 80x Double Unders
2 reps + 90x Double Unders
1 rep + 100x Double Unders
Then:
300s Rack Hold (perfect position) @ 1/2 BW
 
Participants
[gp_workout1]
 
Workout 2
Prep Shoulders 
Then:
3x (5-3-1) Dip Ladder 
Then:
3x Handstand Push-up OR 15s Handstand Hold +
6x Close-Grip Bench Press +
12x Pendlay Rows
5 sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Open your eyes to the possibility that you have what it takes to be a badass. Because if you don't you wont.

Open your eyes to the possibility that you have what it takes to be a badass. Because if you don’t you wont.