10.10.13 Training Sessions (2)

Workout 1
2x400m Run. Second run should be faster. 
Then:
3x Tuck Jump + 3x “Strict” Push-up 
Every 30s for 6 minutes
Then:
5x DB Arnold Press @ 2×30/20 +
20s Handstand Hold OR FLR +
3x DB Arnold Press +
20s Handstand Hold +
2x DB Arnold Press +
20s Handstand Hold +
5x Heavy Goblet Squat @ 80#/50# +
20s Wall Squat +
3x Goblet Squat +
20s Wall Sit +
2x Goblet Squat +
20s Wall Sit
Rest a bit, repeat starting from Arnold Press/HS Hold
Then:
“Vomit Comet”
20x DB Thrusters @ 2×30/20#  +
15x KBS  @ 60#/40# +
12x Pull-ups/Jump Pull-ups +
8x Burpees
3 rounds for time
Then:
Fall Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
The Arnold Presses should be heavy. By the time you get to the set of two you should be failing. Scott pressing.

The Arnold Presses should be heavy. By the time you get to the set of two you should be failing. Scott pressing.



Elbows in, knees, out, ass down. My mantra of late....

Elbows in, knees, out, ass down. The Goblet Squat mantra.