10.25.13 Training Sessions (2)

Workout 1
KB Complex, 2 sets
Then:
Work up on KB Triplet below (2-3 sets)
Then:
5x KB Clean (KB must touch ground every rep) +
5x Front Squat +
5x S.T.O. +
30s Rest
5 rounds
Then:
10x Close-Grip Bench Press +
Max reps Swiss Ball Push-ups (hands on ball)
Then (immediately):
10x Ball Slam + 15x Calories + 20x Split Jumps +
90s Rest
This is one block, do 4
Then:
Max Strict Neutral-Grip Pull-ups +
10x KB Windmill (each arm)
3 sets to cool down
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
Get warm as you see fit (5-10 minutes)
Then:
50x Burpees
Rest exactly 5 minutes
Then:
Work up to 1RM KB TGU – 15 minutes
Then:
30x DB Man-Makers @ 2×20/10
Rest exactly 4 minutes
Then:
Work up to 1RM Front Squat – 15 minutes
Then:
20x DB Man-Makers @ 2×30/20
Rest exactly 4 minutes
Then:
500m Row/Ski for time
 
Results
1RM TGU, FS:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
N/A