10.4.13 Training Sessions (2)

Workout 1
2x400m, rest 90s between efforts
First one slow, second one faster
Then:
Animal Movement Drills (i.e. gorilla, frog, spider, etc.)
Then:
EMOM perform 15m Burpee/Broad Jump (add DBs if necessary)
Continue for 10 minutes
Then:
Walking KBS Progression
15m KBS @ 40# + 15m Sprint
15m KBS @ 50# + 15m Sprint
15m KBS @ 60# + 15m Sprint 
15m KBS @ 70# + 15m Sprint
Do 3 rounds
After round 1 perform 40x Ball Slams @ 40/25
After round 2 perform 30x Ball Slams 
After round 3 perform 20x Ball Slams
Then:
Strict Toss over the 8′ Pull-up bar to cool down
20x each player (M@25-30#, F@10-20#)
Then:
Actual Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
Locomotor Warm-up
Then:
DB Complex, 6 reps each:
Biceps Curls +
Upright Row +
Bent-Over Row +
Thrusters +
Lateral Lunge +
Push-up/Row Combo
3 rounds to warm-up
Then:
Work up to 1RM Bench Press 
10-8-6-3-1-1
Then:
Bench Press @ BW +
Pull-ups
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Cool Down with Rotator Cuff Work (time permitting)
 
Results
1RM Bench Press:
[gp_workout2]
 
Coach’s Comments
2 Days to sign up for the Body Comp Challenge.
 
Photos
Yes that is a Swiss Ball, and yes I did use it during a group this week. Alana doing one of my favorites: Hip Extension/Leg Curl. Keep the hips high as the heels move toward the butt.

Yes that is a Swiss Ball, and yes I did use it during a group this week. Alana doing one of my favorites: Hip Extension/Leg Curl. Keep the hips high as the heels move toward the butt.