9.6.13 Training Sessions (2)

Workout 1 
2×5 Wall Squats
2×10 Narrow-Stance Squats
15m Duck Walks, stay low, chest high
3×10 Goblet Squat (40, 50, 60)
2×5 Dislocates
3×8 Bottoms-up Press 
Then:
5×5 KB C&J
Then:
3x DL +
5x HSPU OR 2x Wall Walks
Once every 90s – 7 rounds
0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00 minute marks
Then:
Rest a few minutes
Then:
50x Squats +
3x Push Press @ 155/85 +
40x Squats +
6x Push Press +
30x Squats +
9x Push Press +
20x Squats +
12x Push Press +
10x Squats +
15x Push Press
for time
Then, right into:
Max reps KBS @ 60/40
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
20x Balancing Leg Swings
3×5 Wall Sits
2×10 Squats
2×10 Jumps Squats
3×5 Tuck Jumps
Then:
2x (1-6) Ring Push-ups Team Ladder
Then:
Practice Kipping Pull-ups (5-minutes)
Then:
7x Thrusters + 7x Kipping Pull-ups + 7x Box Jumps  
1:2 Rest, 5 round
Then:
500m Row for time 
 
Results
Thrusters, Box height, 500m Row:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
I challenged some of the guys to throw up the 70s for 5x5. Tony rose to the occasion, which is impressive because it's damn close to his body weight.

I challenged some of the guys to throw up the 70s for 5×5. Tony rose to the occasion, which is impressive because it’s damn close to his body weight.

Dip and drive. It's important to drive the bar off the body and not overuse the arms. The Push Press weight started out light and got progressively more difficult as the reps increased from 3 all the way to 15.

Dip and drive. It’s important to drive the bar off the body and not overuse the arms. The Push Press weight started out light and got progressively more difficult as the reps increased from 3 all the way to 15.

Did you take your supplements today?

Did you take your supplements today?