9.3.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×20 Squats
2x15m Lunge + 15m Reverse Lunge
2×5 Dislocates + OHS Combo
3×15 KBS (40, 50, 60)
Then:
Mobility – Shoulder
Then:
KB Windmill / Goblet Squat Combo
10/10
6/6
2x (4/4)
Then:
2x (1-6) Toes-to-Bar Team Ladder, Strict (2-3 players)
Then:
10x TGU @ 50% 1RM + 
20x Whip Smash
4 sets, rest 2:00 minute between sets
Then:
100x DB Snatch @ 30-50/20-25 (GTO)
Every 2 minutes perform 5x Burpee
Start with 5x Burpee
Record time
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
3×5 Wall Squats 
2×20 Squats
2×5 Dislocates + OHS Combo
Then:
Mobility – Hips, Shoulders 
Then:
Work up to 1RM Back Squat 
6-6-5-3-1-1
Then:
Max Reps Strict Pull-ups (pronated grip)
Then:
Back Squat 
6×6 @ 70%
Rest 2-3 minutes between sets
Between sets work through 30 strict pull-ups in as few sets as possible. 
Then:
Cool Down
 
Results
1RM Back Squat, Max Reps Strict Pull-ups/# of Sets to 30 reps, 6×6 BS @ 70%:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Load the arms and reach in front of you on every jump. Allow the DBs to carry you through the air. Land with control. Repeat for 15m.

Load the arms and reach in front of you on every jump. Allow the DBs to literally carry you through the air. Land with control. Repeat for 15m.