11.11.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2x15m Lunge + 15m Reverse Bear Crawl
3x (5x Dislocate + 5x OHS + 5x Duck Walk)
3×12 (each direction) Bulgarian Bag Halos
3×5 Push-ups
Then:
T-Spine Mobility
Then:
Work up on Strict Press
5-3-3
Then:
Strict Press (from rack)
3-3-3-3-3
Rest 3:00 minute between sets (During ‘rest’ perform 10x Heavy KBS + 100m Ski) 
Then:
“1775”
17x Burpee/Pull-ups OR Burpee/Box Jumps @ 24/20″
75x Squats
4 rounds for time
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
2×5 Wall Squats
2x15m Lunge + 15m Reverse Bear Crawl
3x (5x Dislocate + 5x OHS + 5x Duck Walk)
3×5 Push-ups
Then:
T-Spine Mobility
Then:
OHS
3-3-3-3
Then:
4×10 (5 each) Box Step-ups 
Hold 2x DBs in Farmer Carry position
Chase each set with 12x (6 each) Explosive Step-up Hops (no DBs)
Then:
5×10 Back Squats
Then:
4x20s Split Jump
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
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