10.17.13 Training Sessions (2)

Workout 1
Locomotor Warm-up (5-7 minutes)
Then:
Tag Team Progression:
2.75 mile run +
150x Wall Ball @ 20/14 +
75x Burpee/Box Jumps @ 30/24″
Partition the work as needed
for time
(50 minute cap)
Then:
Fall Down
 
Participants
[gp_workout1]
 
 
Workout 2 – Arm Training
A1 8-10x Close-Grip Fat-Bar or Chains Bench Press
A2 8-10 Eccentric-Enhancement Incline DB Curl on Swiss Ball
Rest 90s, 3 sets
Then:
B1 8-10x Supine Lying DB Triceps Extension (neutral grip)
B2 8-10x Seated Zottman Curls 
Rest 90s, 3 sets
Then:
C1 10-12 Standing Midline Hammer Curls 
C2 12-15x Prone End-Range Horizontal Abduction (hold 5s at the end range)
Rest 90s, 3 sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Video
A short clip from yesterday’s arm training session.