8.6.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Squats
2x15m Lunge + 15m Bear Crawl
2×10 Shoulder Dislocates
Then:
3x (1-4) Team DB Strict Press Ladder
Hold DBs in OH position while other players press
Then:
6×1 Eccentric-Only Handstand Push-ups @ 10s decent OR 20s Handstand Hold
Start in the top of a handstand and lower for 10s or as slow as possible. 
Rest plenty between sets
Then:
Alternating every minute on the minute for 20 minutes
15x KBS @ 50/35 +
15x Push Press @ 95/65 
Rest 5 minutes
Then:
12x Heavy KB Box Step-ups (Hold 2x KB in rack position) +
Rd 1: 30m Tire Flip OR 30m Sled Push
Rd 2: 60x Double Unders
Rd 3: 30m Overhead Sandbag/Bulgarian Bag Lunge @ 45-75#
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
BB Complex, 6 reps each:
Deadlift +
Hang Squat Clean +
Push Press +
OHS
3 sets, light
Then:
Work up on 3-Position Clean (high hang, below the knee, floor)
Then:
4 sets heavy
Then:
Work up on OHS
6-5-3
Then:
OHS 
3-3-3
Then:
Cool Down
 
Results
OHS Triples:
[gp_workout2]
 
Workout 3
“Death By” Pull-ups
1st minute perform 1x Pull-up
2nd minute perform 2x pull-up
3rd minute perform 3x pull-up
Continue until you can no longer perform the prescribed reps for that minute
Then:
Work up to 1RM Back Squat
Then:
“Baldwin”
1000m Row Buy in +
3 rounds of 
21x Wall Ball @ 24# +
21x Toes-to-Bar +
21x Burpees
Then:
Cool Down
 
Results
1RM Back Squat, Row/WB/TTB/Burpees:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Sled Push "chaser."

Sled Push “chaser.”

Tire Flip "Chaser."

Tire Flip “chaser.”



A proper finish position. Well done Susan.

A proper finish position. Well done Susan.

Mel working through the Thruster progression. Get through the sticking point and DRIVE. There can be no hesitation.

Mel working through the Thruster progression. Get through the sticking point and DRIVE. There can be no hesitation.