8.17.13 Training Session, 45/15 (1)

Workout
2×10 Shoulder Dislocates
Then:
20x Bulgarian Bag Full Moons (R) +
20x Bulgarian Bag Full Moons (L) +
10x Bulgarian Bag Cleans +
10x Bulgarian Bag Jump Squats (bag on back) +
20x Mountain Climbers +
10x Push-ups +
15m Bear Crawl +
20s Handstand Hold
3 sets to warm-up
Then:
DB Push Press + OH Hold
5 reps + 10s Hold
4 reps + 10s Hold
3 reps + 10s Hold 
2 reps + 10s Hold
1 rep + 10s Hold
This is one set, do two (try to go up on the second set)
Then:
45s Work + 15s Transition
Airdyne (arms-only) 
Heavy KB Figure 8’s @ 50/35
Battleropes (various)
FLR on Rings
Sledgehammer on Tire (1:1)
Dead Hang, every 10s perform a pull-up
Rest
5 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
SISU hammer.

SISU hammer.



To say it's tough to keep the battleropes going for 45s would be a gross understatement.

To say it’s tough to keep the battleropes going for 45s would be a gross understatement.



Heavy Figure 8's. Also not easy.

Heavy Figure 8’s. Also not easy.



Everyone knew they were in for it when the warm-up took 20 minutes. Ellen Bulgarian Bag Jump Squats.

Everyone knew they were in for it when the warm-up took 20 minutes. Ellen Bulgarian Bag Jump Squats.