11.7.13 Training Sessions (2)

Workout
Heavy MB Warm-up (various, 5 minutes)
Then:
2×5 Dislocates
3×8 DB Arnold Presses
3×5 Push-ups
Then:
5x KB Snatch + 3x KB Windmill + 1x TGU
Switch arms
3 sets (increase load each set, final set should be very challenging)
Then:
T-Spine Mobility on Pull-up Bar (2-3 minutes)
Then:
Max Shoulder to Overhead (one sec pause at top, one sec pause at bottom), M@95, F@65
Every time you drop the bar do 250m Row/Ski or 20 Calories ALL-OUT
4 rounds, record total presses
Then:
50x Squats +
6x (3 each) TGU +
12x Toes-to-Bar +
40x Squats
6x TGU +
12x Toes-to-Bar +
30x Squats +
6x TGU +
12x Toes-to-Bar +
20x Squats +
6x TGU +
12x Toes-to-Bar +
10x Squats +
6x TGU +
12x Toes-to-Bar 
20 minute time cap
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
Dynamic Warm-up
Then:
German Body Comp
A1 8-10x KB Headcutters 
A2 12x DB Lunge Press
Alternate for 12 minutes
Then:
B1 8-10x RDL
B2 8-10x Dips
Alternate for 12 minutes
Then:
C1 10-12x BB Floor Press
C2 6-8x Seated Off-Set Grip DB Biceps Curls
Alternate for 12 minutes
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
If it's easy from the ground put the feet on a Swiss Ball. But be careful. Failure equals disaster.

If it’s easy from the ground put your feet on a Swiss Ball. But be careful. Failure equals disaster.