9.12.13 Training Sessions (2)

Workout 1
a few dislocates…
Then:
2×5 Wall Squats
2×10 Narrow-Stance Squats
2×10 Jump Squats
2x15m Lunge + 15m Reverse Lunge
Then:
Mobility – Hips
Then:
10x Bulgarian Bag Halos (each direction) +
20x Jump Squats (bag on back) +
20x Mountain Climbers (knee to elbow, NO foot contact on ground)
3 sets to warm-up
Then:
Single-Leg, Single-Arm KB Strict Press (contra-lateral loading)
10-8-6-6
Then:
Deadlift
10-10-6-6-6-2-2-2-2
Then:
KB Bear Crawl: 
30m @ 2 x 53# KB 
30m @ 2 x 62# KB 
30m @ 2 x 70# KB 
30m @ as heavy as possible
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
2×10 Dislocates
3x15m Lunge + 15m Bear Crawl
2×10 Hamstring Dives
3×5 Strict Push-ups
Then:
Work up to 1RM Bench Press
6-6-5-3-1-1
Then:
3×4 @ 85%
OR
Work up to 4RM Bench Press
Then:
6×4 
Then:
Work up to Heavy Snatch-Grip DL
6-6-5
Then:
5×5 Snatch-Grip DL
Then:
Cool Down
 
Results
Bench Press, 5×5 Snatch-Grip DL:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
There are many versions of the Bulgarian Bag Warm-up. Today's consisted of Halos, Jump Squats (pictured), and Mountain Climbers. Ashley in mid air.

There are many versions of the Bulgarian Bag Warm-up. Today’s consisted of Halos, Jump Squats (pictured), and Mountain Climbers. Ashley Nicole in mid-air.