8.16.13 Training Sessions, FYF (2)

Workout 1
20x Balancing Leg Swings
2×5 Wall Squats
3×10 KBS/Goblet Squat Combo (30, 40, 50)
2×5 Burpee/Tuck Jumps
Then:
Tag Team AMRAP
20 minutes of Row, Airdyne, or Ski Erg
Alternate back and forth as you see fit to accumulate as many calories as possible
Then, immediately:
20 minutes of Burpee/Box Jumps and KB Hi-Pulls @ 70/40
Alternate back and forth as you see fit to accumulate as many reps as possible between the two movements
Combine calories and reps for total score.
Then:
Fall Down
 
Results
[gp_workout1]
 
Workout 2
2×5 Wall Squats
2×10 Dislocates
3×8 DB Arnold Press
3×5 Strict Push-ups
Then:
BB Complex, 6 reps each:
Deadlift +
Bent-Over Row +
Muscle Clean +
Front Squat +
Strict Press +
Dips
3 sets, light–>moderate
Then:
Work up on Snatch-Grip 1&1/2 Deadlift
Then:
3x (1 & 1/2 Snatch-Grip Deadlift)
5 sets
Then:
Dip Drop Sets
5x Dips @ BW + 50# @ 4010 +
Failure @ BW + 40# +
Failure @ BW + 30#
Rest 3-5 minutes, do 3 sets
Then:
Cool Down
 
Results
Starting Dip Drop Set weight:
[gp_workout2]
 
 
Coach’s Comments
N/A
 
 
Photos
The KB Hi-Pull is a devastating version of a KBS. The bell is kept close to the body and accelerated up to chin level. It less efficient than a swing and costs a bit more metabolically.

The KB Hi-Pull is a devastating movement. The bell is kept close to the body and accelerated up to chin level. I make everyone touch the ground at heel level to spice it up a bit. It’s less efficient than a kettlebell swing and costs a bit more metabolically, especially at 70#. Kian.


Rob working through 8x4 Back Squat @ 80# 1RM.

Rob working through 8×4 Back Squat @ 80# 1RM.



To ensure players switched often I prescribed the Burpee/Box Jumps @ 30".

To ensure players switched often I prescribed the Burpee/Box Jumps @ 30″.