8.2.13 Training Sessions

Workout 1
3×5 Wall Squats
2×10 Squats
3x15m Lunge + 15m Reverse Bear Crawl
2×5 Burpees
Then:
2:00 FLR
Every 10 perform a Strict Push-up
Rest 2:00, repeat once.
Then:
KB Complex
10x Halos (L/R)
10x ATW (L/R)
10x Figure 8’s (5 each)
10x Goblet Squat
10x Snatch (L/R)
2x TGU (1 each side)
Once light, once heavy
Then:
Practice KB Cleans
Then:
“Primal KettleBear Complex”
6x KB Clean +
6x KB Front Squat +
6x KB Push Press +
30s Rack Hold +
1x Strict Pull-up +
90s Rest
Add one pull-up each set until you reach eight pull-ups
Rest 5 minutes
Then, immediately:
800m Run for time
 
Participants:
[gp_workout1]
 
Workout 2
3×5 Wall Squats
2×10 Squats
3×10 Goblet Squats
2×10 Shoulder Dislocates
Then:
Mobility – Thoracic Spine, Squat Stretch
Then:
Practice Hang Power Snatch – 5 minutes
Then:
DL + Hang Power Snatch + OHS Combo
Work up to heavy single in 7 minutes
Then:
5×1
Then:
Work up on Back Squat
6-6-5-5
Then:
Back Squat Wave
2x (5-3-1)
Then:
Cool Down
 
Results
Back Squat Waves 2x(5-3-1):
[gp_workout2]
 
Workout 3
Work up to Heavy Snatch
Then:
3x800m Runs 
1:1 Rest
Then:
9 minute AMRAP
2x 12″ Rope Climb +
9x Push Press @ 165# +
11x Muscle-ups
Record total reps
Then:
Cool Down
 
Results
800m (3), Rope/Press/MUs:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
The Rack Hold is the worst part of the Bear Complex. The first few rounds are manageable, but as each round progresses it becomes progressively more difficult. Scott finding his happy place.

The Rack Hold is the worst part of the Bear Complex. The first few rounds are manageable, but as each round progresses it becomes progressively more difficult. Scott finding his happy place.