8.23.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Dislocates
2×20 Squats
2x15m Lunge + Reverse Lunge
3×10 Goblet Squat (30, 40, 50)
Then:
Mobility – Mountain Climber Stretch (2x60s each side)
Then:
200m Ski/Row + 10x Thrusters @ 95/65 +
60s Rest
4-5 sets
Then:
5x Ball Slam @ 40/30 +
10x Push-ups +
15x KBS @ 50/35
10 rounds for time
If you finish before 9 minutes you’re done.
If you finish between 9-11 minutes run 400m
If you finish between 11-13 minutes run 800m
Anything after 13 minutes run 1-mile
Then:
Cool Down
 
Participants
[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