8.30.13 Training Sessions (2), Named Workout

Workout 1
Jog 800m (run forwards, backwards, side shuffle, and skip along the way)
Then:
3×5 Wall Squats
2×20 Squats
3×10 KBS/Goblet Squat Combo (30, 40, 50)
2×5 Push-ups
2×5 Tuck Jumps
Then:
Review movement standards
Then:
Option 1
“Keep Choppin” (Rx)
200x Squats +
100x KBS @ 40/30 (arms must lock overhead) +
50x Push-ups +
50x Box Jumps @ 17.5/24″ +
100x Squats +
50x KBS +
25x Push-ups +
25x Box Jumps
for time
 
Results
[gp_workout2]
 
Option 2 
“Keep Choppin” (Scaled-up)
200x Squats +
100x KBS @ 50/40 +
50x Push-ups +
50x Box Jumps @ 24/30″ +
100x Squats +
50x KBS +
25x Push-ups +
25x Box Jumps
for time
 
Results
[gp_workout3]
 
Option #3
“Keep Choppin” (Super Scaled up)
200x Wall Ball @ 14/10 +
100x KBS @ 60/45 +
50x HSPUs +
50x Box Jumps @ 24/30″ +
100x Wall Ball +
50x KBS +
25x HSPUs +
25x Box Jumps
for time
 
Results
[gp_workout4]
 
Option #4
“Keep Choppin” (Scaled-Down)
200x Squats +
100x KBS @ <40/<30 +
50x Push-ups +
50x Box Jumps @ <24/17.5″ +
100x Squats +
50x KBS +
25x Push-ups +
25x Box Jumps
for time
 
Results
KBS Weight, Box Height:
[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 +
Max reps @ BW + 40# (1-2 hard singles) +
Max reps @ BW + 30# (1-2 hard singles)
Rest 3-5 minutes, do 3 sets
Then:
Cool Down
 
Participants
[gp_workout5]
 
Coach’s Comment
N/A
 
Photos
Tom has been working with me for over 8 years. You won't find many 60+ year old men in as good a shape as this guy. Keep up the good work Tom.

Tom has been working with me for over 8 years. You won’t find many 60+ year old men in as good a shape as this guy. Keep up the good work Tom.