10.24.13 Training Sessions (2)

Workout 1
Death By KB Shuttle @ 45/30
1st minute shuttle KB 15m
2nd minute shuttle KB 30m 
3rd minute shuttle KB 45m, etc…
Stop at 10 if you can get there.
Then:
IWT (long, medium, short)
Phase I
15x Thrusters @ 95/45-65 +
800m Run +
3:00 minutes rest
2 sets
Then:
Phase II
10x Thrusters @ 115/65-75 +
400m Run +
2:00 minutes rest
3 sets
Then:
Phase III
6x Thrusters @ 135/75-95 +
200m Run +
1:00 minute rest 
4 sets
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Arm Training Tri-Sets
A1 6-8x Dips @ 4010 
A2 6-8x BB Floor Press @ 32X0
A1 4-6x Dips
Rest 2-3 minutes, 3 sets
Then:
B1 6-8x Supinated Grip Chin-ups @ 3011
B2 6-8 (each) Single-Arm DB Scott Curl (use either a Swiss Ball or Incline Bench) @ 3110
B1 4-6x Supinated Grip Chin-ups
Then:
Cool Down with Trap 3 (3×8-12 @ 5-15#)
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Swing the bell to create an opportunity to take your steps. Let the momentum of the swing create the step. If you wait too long your timing will be off. Tracy in the moment.

Swing the bell to create an opportunity to take your steps. Let the momentum of the swing create the step. If you wait too long your timing will be off. Tracy in the moment.


 
 
Video