10.3.13 Training Sessions (2)

Workout 1
Throw Medicine Balls
Then:
2×5 Wall Squats
2×20 Squats
2×5 Dislocates
2x15m Lunge + 15m Bear Crawl
3×8 DB Arnold Presses
Then:
30s Hard Row/Ski/Airdyne + 90s “Rest” 
During rest perform 10x Perfect Goblet Squats + 5x Tuck Jumps
5 rounds
Then:
5x Lunge + 5x Push Press:
4 rounds of 30m @ 2 x 15# 
3 rounds of 30m @ 2 x 20# 
2 rounds of 30m @ 2 x 25# 
1 round of 30m @ 2 x 30-50#
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Arm Training
A1 6-8x Dips @ 4010 
A2 6-8x Supine DB Triceps Extensions (pronated to supinated)
A3 4-6x Dips
Rest 3 minutes, 3 sets
Then:
B1 6-8x Incline DB Biceps Curls 
B2 6-8x Seated Zottman Curls 
B1 4-6x Incline DB Biceps Curls
Rest 3 minutes, 3 sets
Then:
Cool Down with Rotator Cuff work
 
Results
[gp_workout2]
 
Coach’s Comments
N/A
 
Video