10.31.13 Training Sessions (2), Halloween Hell

Workout 1
Rev your engines…
Then:
“Halloween Hell”
50x Pumpkin Walking Lunge (hold heavy medicine ball any way you wish during lunges) @ 40/30
50x DB Hang Snatch (alternate every 5 reps) @ 35-40/20-25 +
40x Pumpkin Walking Lunge +
40x DB Hang Snatch +
30x Pumpkin Walking Lunge +
30x DB Hang Snatch (alternate every rep) +
20x Pumpkin Walking Lunge +
20x DB Hang Snatch (alternate every rep) +
10x Pumpkin Walking Lunge +
10x DB Hang Snatch (alternate every rep) +
10x Pull-up / Jumping CTB Pull-ups 
10x Burpee/Broad Jump (6′ jump every rep) +
20x Pull-up / Jump CTB ull-up
20x Burpee/Broad Jump (6′ jump every rep) +
30x Pull-up / Jump CTB Pull-up
30x  Burpee/Broad Jump (6′ jump every rep) +
40x Pull-up / Jump CTB Pull-up
40x Burpee/Broad Jump (6′ jump every rep) +
50x Pull-up / Jump CTB Pull-up
50x Burpee/Broad Jump (6′ jump every rep)
Then:
Die!
 
Participants
[gp_workout1]
 
Workout 2
Shoulder Warm-up
Then:
Mini-DB Complex @ 15-20#:
10x DB Upright Row +
10x Bent-Over Row +
10x Strict Press
3 rounds = 1 set, do 2 sets (increase weight on second set)
Then:
Omni Chins
6-8 reps of Wide-Supinated Grip @ 3010 (it’s important that momentary muscular failure be reached between 6-8 reps) +
15s rest
Max Reps with Neutral Grip @ 3010
15 Rest
Max Reps with Supinated Grip @ 3010
Rest 3:00, 3 sets
Between sets perform
12x (each) Single-Arm Arch DB Rows +
8-10x Seated L-Raise with Eccentric Enhancement (lower for 3-4s count)
Rest plenty
Then:
4×25 BB Grip Roll-ups (DO NOT set the BB down during set)
Rest 90s between sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Video