10.1.13 Training Sessions (2)

Workout 1
Locomotor Warm-up (various, 5 minutes)
Then:
2×5 Wall Squats
3×10 KBS/Goblet Squat Combo
Then:
12x Bulgarian Bag Halos (each direction ) +
2x (30s Mountain Climber + 30s FLR)
Rest 2:00 minutes, repeat once
Then:
Front Squat Strength Ladder
10 reps + 3x Weighted Pull-ups (vary grips)
9 reps + 3x Weighted Pull-ups (vary grips)
8 reps + 3x Weighted Pull-ups (vary grips)
7 reps + 3x Weighted Pull-ups (vary grips)
6 reps + 3x Weighted Pull-ups (vary grips)
5 reps + 3x Weighted Pull-ups (vary grips)
4 reps + 3x Weighted Pull-ups (vary grips)
3 reps + 3x Weighted Pull-ups (vary grips)
2 reps + 3x Weighted Pull-ups (vary grips)
1 rep + 3x Weighted Pull-ups (vary grips)
Then:
Cool Down
 
Participants
Front Squat PRs:
[gp_workout1]
 
 
Workout 2
Warm-up drills (8 minutes)
Then:
BB Complex, 3 reps each
DL +
Bent-Over Row + 
Muscle Clean +
Hang Squat Clean +
Push Press +
Back Squat
3 sets to warm-up (light–>moderate)
Then:
Review Squat mechanics (dowel rod drills)
Then:
Work up on Back Squat
7-7-7
Then:
2x (7-5-3) Waves
Then:
Cool Down with Swiss Ball work
 
Results
Back Squat Waves:
[gp_workout2]
 
Coach’s Comments
N/A
 
Video