7.5.13 Training Session (2)

Workout 1
2×5 Wall Squats 
2×10 Squats
2×10 Jump Squats
2×10 Split Jumps
2×5 Tuck Jumps
Then:
60m Heavy KB Shuttle @ 50-60/30-40# EMOM for 8 minutes
Then:
2x (1-5) “Strict” Feet-to-Hands Ladder (no kipping or momentum)
Then:
20x Heavy Lunge (Hold KBs in FC position)
20x Box Jumps +
20x Close-Grip Bench Press @ 135/75
20x Jump Squat 
Rest a bit, 3 rounds
Then:
4x TGU @ 60/35 +
20x Wall Ball @ 20/14
Max rounds in 10 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
3×5 Wall Squats
2×10 Jump Squats
3×10 KBS (40, 50, 60)
3×5 Tuck Jumps
Then:
BB Complex
Clean DL +
Squat Clean or Front Squat +
Push Press +
Back Squat +
Pull-up
6 reps each at 45#
6 reps each @ 65#
4 reps each @ 95#
Then: 
Work up to 3RM Deadlift (4-5 sets)
Then:
Deadlift 
3-3-3-2-2-1-1
Go for a new PR!
Rest 4-5 minutes between sets
Then:
20x Ring Pull-ups, perfect technique (kipping allowed)
Then:
Cool Down
 
Results
[gp_workout2]
 
Coach’s Comments
Days until the Go Primal Games: 9
 
I updated the scoring system and did away with Rx and Scaled division. This should even the playing field and make everyone more competitive. Go the Games site for more details. 
 
Photos
Quit your whining...it's Fuck You Friday.

Quit your whining…it’s Fuck You Friday.