10.16.13 Training Sessions (2)

Workout 1
Bear Crawl 30m every minute on the minute for 8 minutes
Then:
2x Weighted-Pull-up (semi-supinated grip) @ 40X1 tempo +
2:00 minute rest
During rest perform 5x Deficit HSPUs OR 5x Regular HSPU or 20s Handstand Hold (against wall)
6-8 sets
Then:
Deadlift: 
5-5-5-5-5-5
Last 2-3 sets should be ME
Then:
3-Player Rope Pull-Sprint (1:1:1)
Max rounds in 3:00 minutes
1:1 Rest
1-2 sets
Then:
Cool Down 
 
Participants
[gp_workout1]
 
 
Workout 2
20x Balancing Leg Swings
2×5 Wall Squats
2×5 Shoulder Dislocates
2×10 Narrow-Stance Squats
Then:
4×5 OHS/SOTS Press Combo
Then:
5x Vertical Jump +
3x Tuck Jump +
2x Pike Jump
1x Knee Jump (optional)
2 sets
Then:
Deadlift + Hang Squat Clean + Front Squat + Push Press/Jerk
Work up to M.E. in 4-5 sets 
Then:
OHS
3-3-3-3-3-3
Last 2 sets M.E.
Then:
Cool Down
 
Results
DL/Clean/Press Combo, OHS Triple:
[gp_workout2]
 

Video
 
A pre-workout stack that will wake a cadaver!!!