7.12.13 Training Sessions (2)

Workout 
Throw Medicine Balls (fast and furious)
Then:
Bulgarian Bag Warm-up
10x Halos + 10x Lateral Lunges
10x Halos + 10x Squats
10x Halos + 10x Split Jumps 
10x Halos + 10x Jump Squats
Rest a bit between sets
Then:
30x (15 each) Bulgarian Bag Full Moons +
2x (3os DB Push Press @ 2×20/15 + 30s “Rest” in OH Position)
3 sets
Rest a bit between sets
Then:
8-Minute Team Row, Ski, Airdyne
Alternate players every minute (record totals)
Rest 5 minutes
Then:
KB Clean Progression
5 reps @ 2×40#
5 reps @ 2×50#
5 reps @ 2×60#
5 reps @ 2×70-80
5 reps @ 2×90
Then:
Partner Ball Slam/Burpee @ 30/20
10 reps each 
Chase each set with 1-5x “Strict” Pull-up Ladder
3 sets
Then:
Cool Down
 

Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
Going heavy sometimes forces you to do it right. The KBs should stay close to the body. Create momentum with the hips. It is NOT an arm exercise.

Going heavy often forces you to do it right. The KBs should stay close to the body. Create momentum with the hips. It is NOT an arm exercise.

Creating a deficit with 25# plates. This adds range of motion and demand.

Creating a deficit with 25# plates. This adds range of motion and demand.