10.21.13 Training Sessions (2)

Workout 1
Heavy MB Warm-up
Then:
2×5 Wall Squats
2×5 Shoulder Dislocates
2×10 Squats
3×5 “Explosive” Jump Squats (pause 2s in bottom prior to jumping)
2x15m Lunge + Quad Stretch DL
2x15m Bear Crawl/Crab Walk Combo
Then:
3x HSPU OR Wall Walks +
3x Weighted (if possible) Pull-up +
5x KB Snatch +
5x KB Snatch +
7x Burpee +
7x Heavy Ball Slam
AMRAP in 20
Then:
some core work…
12x (each direction) Bulgarian Bag Full Moons @ 17-27# +
10x Toes-to-Bar +
30s FLR
3-5 rounds (not for time)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Heavy MB Warm-up (various)
Then:
2×5 Wall Squats
2×5 Shoulder Dislocates
2×10 Squats
3×5 “Explosive” Jump Squats (pause 2s in bottom prior to jumping)
2x15m Lunge + Quad Stretch DL
2x15m Bear Crawl/Crab Walk Combo
Then:
3-Position Deadlift* (from floor, 2s below the knees, 2s above the knees)
4 sets to work up to ME, *use hook grip
Then:
Work up on Front Squat
6-4-4
Then:
4×4 Front Squats 
Then:
3×8-12 DB Powell Raises
Then:
Cool Down
 
Results
3-Position DL, 4×4  Front Squats:
[gp_workout2]
 
Coach’s Comments
N/A
 
Video