10.18.13 Training Sessions (2)

Workout 1
Throw Medicine Balls (various)
Then:
DB Complex, 6 reps each:
Biceps Curl +
Upright Row/Hi-Pull +
Bent-Over Row +
Thruster +
Lateral Lunge +
Push-up/Row Combo
3 rounds = 1 set
Do 2 sets, increase weight on 2nd set.
Rest as needed between sets
Then:
8 rounds of…
20s KB Hi-Pull +
10s Rest +
20s Split Jumps +
10s Rest
8 total minutes
Rest 3 minutes
Then:
Another 8 rounds of…
20s DB Push Press
10s Rest +
20s Mountain Climber +
10s Rest
8 total minutes
Then:
8-1 Front Squat @ 155/95 (clean from floor) + 30s Wall Sit
Looks like…
8x Front Squat + 30s Wall Sit
7x Front Squats + 30s Wall Sit
6x Front Squats + 30s Wall Sit, etc…
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
Throw Medicine Balls (various)
Then:
BB Complex (clean grip), 4x reps each:
DL +
Hang Muscle Clean (above the knee) +
Front Squat +
Push Press +
1/4 Snatch Balance +
OHS
Duck walk (2 forward, 2 backward)
3 sets, light to moderate
Then:
12x DL @ 115 +
9x Front Squat +
6x Shoulder-to-Overhead
5 rounds, not for time
Then:
2x (1-4) Ring Pull-up Ladder
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A 
 
Photos
I made everyone clean the barbell off the floor for the Front Squat/Wall Sit Ladder. It adds a nice element of difficulty to the entire circuit knowing you have to also do 10 cleans.

I made everyone clean the barbell off the floor for the Front Squat/Wall Sit Ladder. It adds a nice element of difficulty to the entire circuit knowing you have to perform 10 cleans in addition to 36 Front Squats and 4 minutes worth of Wall Sit.



Ashley in the hole.

Ashley in the hole.



The key to the KB Hi-Pull is touching the KB behind the heels in the bottom. Getting deep into this position invite the glutes and hamstrings to the party.

The key to the KB Hi-Pull is touching the KB behind the heels in the bottom. Getting deep into this position fully invites the glutes and hamstrings to the party.