7.17.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Squats
3×5 Dislocates + 5 OHS (start wide and go more narrow each set)
4×10 KBS (increase load each set)
Then:
6x Sandbag Clean +
12x Lunge (hold sandbag in Zercher Carry position)
5 rounds, to warm-up (tag team style, 2-3 players)
Then:
Work up to Heavy Thruster, 8-6-6-5
Then:
BB Thrusters (from rack) 
2x (5-3-2)
Rest completely between sets to maximize load on BB. 
Second wave should be 5-10% heavier than first.
Then:
5 rounds of 
20x “Perfect” Squats + 10x HR Push-ups + 5x CTB Pull-ups
Then:
Cash out with a 400m Sprint or 500m Row
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
3×5 Wall Squats
2×10 Squats
2x(5x Dislocate + 5x OHS Combo)
3×5 DB SOTS Press
Then:
2x(1-4) Pull-up Ladders
Then:
Work up on OHS
8-7-7
Then:
OHS @ 3110 tempo
2x(7-5-3)
Then:
HBBS
4×7 @ 100% of best OHS Triple (time permitting)
Then:
Cool Down
 
Results
OHS Triple:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Focus.

Focus.



Intensity.

Intensity.



Control.

Control.