7.25.13 Training Sessions (2)

Workout 1
3×5 Wall Squats
Then:
15x Squats +
10x Jump Squats +
5x Tuck Jumps +
3x Pike Jumps +
2x Knee Jumps
2 sets, rest a bit between
Then:
BB Complex, 6 reps each:
DL +
Front Squat (Clean the BB into position) +
Push Press +
Back Squat+
Ring Push-up +
30m Bear Crawl
3 sets (add weight, but stay light)
Then:
Phase I
10x Barbell Hang Power Clean @ 115/65 OR Hang Power Clean and Press/Jerk +
2:00 minutes Row/Ski/Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes after 3rd set
Phase II
10x Back Squats @ 135/95 +
2:00 minutes of Row/Ski/Airdyne +
2:00 minutes rest
Rest minutes after 3rd set
Then:
Phase III
5 minutes of KB Snatch @ 50/35 (switch arms every 10 reps), time permitting
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
3×5 Wall Squats
2x15m Lunge + SL Balance + SLDL (slow and steady!)
4×10 KBS (40, 50, 60, 70)
Then:
Mobility – Hamstrings
Then:
Work up on Clean-Grip Deadlift 
8-6-4-4
Then:
Deadlift 
2x (4-2-1)
Then:
Static Hold Circuit
Handstand to failure +
L-Hang from Rings +
Rack Hold @ 1/2 BW to failure
Rotate through for 10-minutes
Then:
Cool Down
 
Results
Deadlift Waves:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Clean it. Get it behind your head. Jerk it over head. Do three Overhead Squats. Rob  working up.

Clean it. Get it behind your head. Jerk it over head. Do three Overhead Squats. Rob working up.



Winding up.

Winding up.



Transitioning.

Transitioning.