8.27.13 Training Sessions (1)

Workout 1
Jog 800m
Then:
3×5 Wall Squats (toe the wall and go slowly)
2×10 Shoulder Dislocates
2×10 Squats
2×10 Jump Squat
3×10 Goblet Squat (30, 40, 50)
Then:
Mobility – Shoulder Band Work (5 mins.) 
Then:
DB Thruster Progression (Male Rx is listed)
15 reps @ 2×20# 
10 reps @ 2×30#
7 reps @ 2×40#
2×5 reps @ 2×50#
2×5 reps @ 2×65#
Then:
8 minutes to find M.E. KB TGU for the day. Must be performed on each side.
Calculate approx. 70%
Then:
800m Buy-In +
2x TGU @ 70% +
1-10 Toes-to-Bar Ladder +
400m Sprint Cash-Out
Round 1 looks like 2x TGU + 1x TTB
Round 2 looks like 2x TGU + 2x TTB
Round 3 looks like 2x TGU + 3x TTB
Continue to 10x TTB and then cash out with 400m Sprint 
For time, 20 minute time cap
Then:
Cool Down
 
Participants
TGU PRs:
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
All Thrusters are deadly. But DB Thrusters are at least 10-15% more difficult with DBs. A 90# BB and 2x45# DBs are the same weight, but nowhere near the same experience.

All Thrusters are deadly. But Thrusters are at least 10-15% more difficult with DBs. A 90# BB and 2×45# DBs are the same weight, but nowhere near the same experience.