9.10.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×20 Squats
3×5 Burpees
Then:
Keep a KB moving for 9 minutes doing the following:
10x ATW +
10x Figure 8’s +
10x Goblet Squats +
10x Snatch (L) +
10x Snatch (R)
Then:
15m Heavy Farmer’s Carry +
15m Sprint (w/rope) +
15m Rope Pull/Sprint +
15m Rope Pull +
15m Farmer’s Carry
This is one round, do five or six
Rest while other players go.
Then:
30s Dead Hang + 10-1 KBS + Reverse Burpee Ladder
Round 1 looks like 30s Dead Hang + 10x KBS + 10x Reverse Burpee
Round 2 looks like 30s Dead Hang + 9x KBS + 9x Reverse Burpee, etc…
Then:
Stretch the hell out of your forearm
 
Participants
[gp_workout1]
 
 
Workout 2
3×5 Wall Squats 
2×20 Squats
2×5 Dislocates + OHS Combo
Then:
Mobility – Hips, Shoulders 
Then:
Back Squats 
7×5 @ 75% of last weeks 1RM
Then:
30x Strict Pull-ups (vary grips) in as few sets as possible.
Then:
Cool Down
 
Results
7×5 Back Squats, Pull-up Sets:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Season the grip.

Season the grip…


Then fry it.

Then fry it.