9.4.13 Training Sessions (2)

Workout 1
Throw Medicine Balls
Then:
2×10 Shoulder Dislocate
Then:
Mini-DB Complex, 10 reps each:
Lateral Raise (didn’t love this, but I threw it in for shits and giggles) +
Bent-Over Row +
Arnold Press +
Strict Push-ups
2 sets,  light–>moderate
Then:
3x (1-6) Team Strict Pull-up Ladders
Set 1 – Pronated Grip
Set 2 – Neutral Grip 
Set 3 – Supinated
Then:
7x Barbell Strict Press +
5x Strict MB Tosses over 8′ Pull-up Bar +
60m Farmer’s Carry +
Max Effort Handstand Hold
4 sets
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
3×5 Wall Squats
2×20 Squats
2x15m Lunge + SL Balance + SLDL (slow) OR 20x Hamstring Dives
3×10 KBS 
Then:
BB Complex (clean-grip), 6 reps each:
DL +
Bent-Over Row +
Muscle Clean +
Front Squat +
Push Press +
OHS
3 sets, light–>moderate
Then:
OHS Wave
2x (6-4-2) 
Then:
Cool Down
 
Results
OHS Wave 2x (6-4-2):
[gp_workout2]
 
Coach’s Comments
Strength class today was high energy and fun. The regulars are starting to throw up some big weights. Good work everyone. 
 
Photos
Butch holding the FLR position in the rings.

Butch holding the FLR position in the rings.



On her final set of two Aubs put her PR OHS weight on the bar. She completed the set without a problem. One thing's for sure, her best OHS is more than 135.

On her final set of two Aubs put her PR OHS weight on the bar. She completed the set without a problem. One thing’s for sure, her best OHS is more than 135.



The Farmer's Carry complimented the Strict Press and Handstand Hold well. So grab the heaviest KBs you can for the 60m carry.

The Farmer’s Carry complimented the Strict Press and Handstand Holds well. So grab the heaviest KBs you can for the 60m carry. Eddie fighting for the last few meters.