7.18.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
4x15m Lunge + 15m Bear Crawl
Then:
KB Complex
10x Halos (L)
10x Halos (R)
10x ATW (L)
10x ATW (R)
10x Figure 8’s
10x Goblet Squats 
10x Snatch (L)
10x Snatch (R)
1 set light
1 set as heavy as possible ~50-60/30-40???
Then:
3x KB Headcutters @ 40/30 every 30s for 5 minutes 
Then:
5x Ball Slam @ 30/20 every 30s for 5 minutes
Then:
3x Tuck Jumps every 30s for 5 minutes
Then:
45s Work, 15s Transition of the following:
-Row
-Alternating Step-up Hops
-KB Rack Hold @ 2×40/30
-Ski Erg 
-Wall Ball
-FLR on rings
-Whipsmash
-Rest
3-4 rounds (time permitting)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
“Go Primal Strength Total”
15 minutes to find 1RM Front Squat
15 minutes to find 1RM DL
15 minutes to find 1RM Bench Press
Record combined total
Then:
Cool Down
 
Results
Strength Total:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
One powerful whip at a time.  Each rope is about 30 feet long. The goal of each whip is to get the attachment to move.

One powerful whip at a time. Each rope is about 30 feet long. The goal of each whip is to get the attachment to move, which seems easy enough, but is not.


Tony working up in Deadlift for the Strength Total.

Tony working up in Deadlift for the Strength Total.