8.21.13 Training Session (2)

Workout 1
Practice Double Unders or Jump Rope
Then:
20x Balancing Leg Swings (4-planes)
3×5 Wall Squats
20x Alternating Calf Raises
3×5 Burpees
3×5 Tuck Jumps
Then:
Sprint 5 heavy objects (one at a timer) from one side of the gym to the other as fast as possible
Rest while other players go.
3 rounds
Then:
“Those Burpees Suck”
10x HSPUs + 
20x Pull-ups + 
30x Box Jump @ 30″/24″ + 
40x KBS @ 60/40 + 
50x Double-Unders + 
60x Burpees + 
50x Double Unders +
40x KBS +
30x Box Jumps +
20x Pull-ups +
10x HSPUs
30 minute time cap. If you finish early jump on an Airdyne, Rower, or Ski Erg for max calories in time remaining. 
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
2×5 Wall Squats
2×10 Squats
2x15m Lunge + SL Balance + SLDL
3×5 SL Off-Box Squats (progress to highest box possible)
Then:
Mobility – T-Spine, Quads
Then:
3x KB Clean +
2x KB Front Squat +
2x KB Push Jerk
EMOM for 15 minutes
Mins 1-5 @ 2×40#
Mins 6-10 @ 2×50#
Mins 11-15 @ 2×60#
Then:
Work up on Back Squat
6-6-5-5
Then:
5×5 Back Squat (add chains if appropriate)
Then:
Cool Down
 
Results
5×5 Back Squats, (next week’s weight):
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Keep your eyes on the box. A lapse in focus could spell disaster.

Keep your eyes on the box. A lapse in focus could spell disaster.


The "old school" movement of the day was "Move the Mountain." Carry five objects from one end of the gym to the other. At the halfway point jump over a box.

The “old school” movement of the day was “Move the Mountain.” Carry five objects from one end of the gym to the other. At the halfway point jump over a box. A fine warm-up.


ATG.

ATG.