11.6.13 Training Sessions (2)

Workout 1
Practice Double Unders or Jump Rope
Then:
Locomotor Warm-up (various, 5-8 minutes)
Then:
“Move the Mountain”
Sprint 5 heavy objects (one at a time) from one side of the gym, over a 20″ box, to the other as fast as possible.
Rest while other players go.
4 rounds
Then:
“Those Burpees Suck (slight variant)
10x HSPUs + 
20x Pull-ups + 
30x Ball Slams +
40x KBS @ 60/40 + 
50x Double-Unders + 
60x Burpees + 
50x Double Unders +
40x KBS +
30x Ball Slams +
20x Pull-ups +
10x HSPUs
30 minute time cap. If you finish early jump on an Airdyne, Rower, or Ski Erg for max calories in time remaining. 
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Heavy Medicine Ball Warm-up (various)
Then:
Determine your 10RM Supinated Chin-up and Close-Grip Bench Press
Arm Training 
A1 Max Reps Supinated Chins (first set should be approx. 8-10RM)
Rest 15-20s
A2 Max Reps Seated Off-Set Biceps Curls 
Rest 15-20s
A3 Max Reps Supinated Chins
Rest 15-20s
A4 Max Reps Standing Barbell Curl
Rest 15-20s
A5 Max Reps Supinated Chins
Rest 15-20s
A6 Max Reps Seated DB Hammer Curl
Go right into…
B1 Max Reps Close-Grip Bench Press (10RM) 
Rest 15-20s
B2 Max Reps Seated Two Arm French Presses with One Dumbbell
Rest 15-20s
B3 Max Reps Close-Grip Bench Press
Rest 15-20s
B4 Max Reps Supine Lying BB Triceps Extensions to Nose
Rest 15-20s
B5 Max Reps Close-Grip Bench Press
Rest 15-20s
B6 Max Reps Supine Lying Triceps DB Extensions (Neutral-grip)
This is one full round, do 2.
Then:
4×25 BB Grip-Roll-ups
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Keep the humerus perpendicular to the floor to maximize the stretch in the Triceps.

Keep the humerus perpendicular to the floor to maximize the stretch in the Triceps.