9.26.13 Training Sessions (2)

Workout 1
A few Wall Ball, KBS and Burpee/Box Jumps (5 minutes)
Then:
Tag Team Style (if possible)
1 minute Row/Airdyne +
2 minutes of 15x Wall Ball @ 20/14 + 15x KBS @ 50/35 + 15x Burpee/Box Jumps 20/17.5″ +
3 minutes Row/Airdyne +
4 minutes of 15x Wall Ball + 15x KBS + 15x Burpee/Box Jumps +
5 minutes of Row/Airdyne +
6 minutes of 15x Wall Ball + 15x KBS + 15x Burpee/Box Jumps +
7 minutes of Row/Airdyne +
8 minutes of 15x Wall Ball + 15x KBS + 15x Burpee/Box Jumps
9 minutes of Row/Airdyne +
10 minutes of 15x Wall Ball + 15x KBS + 15x Burpee/Box Jumps
Record total rounds and calories/meters.
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
2×10 Dislocates
3x15m Lunge + 15m Bear Crawl
2×12 Bulgarian Bag Halos (each direction)
3×5 Strict Push-ups
Then:
Work up to 1RM Bench Press
6-6-5-3-1-1
OR
6×4 @ 85%
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:
Michael Baines – 6×4 BP @ 205, DL @ 185
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
The Back Squat is the perfect exercise for a German Body Comp Session. It's a total body movements capable of producing high levels of lactic acid.

The Back Squat is the perfect exercise for a German Body Comp Session. It’s a total body movement capable of producing high levels of lactic acid.