11.12.13 Training Sessions (2)

Workout 1
30x “perfect” Medicine Ball Squat Clean and Toss over 8″ Pull-up Bar @ 40/25 to warm-up
OR
8-1 KB Windmill + Goblet Squat Ladder to warm-up
Looks like…
8x Windmill (L) + 8x Windmill (R) + 8x Goblet Squat
7x Windmill (L) + 7x Windmill (R) + 7x Goblet Squat, etc…
Then:
Work up on Deadlift 
5-5-5 (something mildly challenging)
Then:
5x Deadlift +
4x (7x Ball Slam + 5x Ring Push-ups OR Ring Dips + 3x Pull-up) +
5x Deadlift +
3x (7x Ball Slam + 5x Ring Push-ups + 3x Pull-up) +
5x Deadlift +
2x (7x Ball Slam + 5x Ring Push-ups + 3x Pull-up) +
5x Deadlift +
1x (7x Ball Slam + 5x Ring Push-ups + 3x Pull-up) +
Then:
5x Front Squat +
4x (7x KB Headcutter + 5x Off-Box Squats each leg + 3x Broad Jump, aka Triple Jump) +
5x Front Squat +
3x (7x KB Headcutter + 5x Off-Box Squats each leg + 3x Broad Jump, aka Triple Jump) +
5x Front Squat +
2x (7x KB Headcutter + 5x Off-Box Squats each leg + 3x Broad Jump, aka Triple Jump) +
5x Front Squat +
1x (7x KB Headcutter + 5x Off-Box Squats each leg + 3x Broad Jump, aka Triple Jump) +
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Heavy MB warm-up
Then:
10x DB Biceps Curls +
10x DB Upright Rows +
10x DB Strict Press
3 sets to warm-up, increase weight each set
Then:
Warm-up for DB Chest Press
Then:
8x Incline DB Chest Press +
6-8x Flat DB Chest Press +
6-8x Decline DB Chest Press
This is one set
Do 4
Rest while other players go
Then:
Seated DB Strict Press 
4xMax Reps @ 30/15
Then:
2x (1-5) Cross-Over Push-ups Ladders
OR
3×10-12 Swiss Ball Prone Pec Flyes
Then:
Cool Down with rotator cuff work
 
Participants
[gp_workout2]
 
Coach’s Comments
Workout 1 went through several different versions throughout the day. It started with rope climbs or rope pulls, went to windmills, and finally ended with some single-leg off-box squats. Each group ran smoothly but for some reason I continually felt compelled to change the movements as the day progressed. I settled on the one above. 
 
My intent this week is to bring FYF back to the legendary status it once held. FYFs should be memorable, psychologically damaging, and even a little risky. This FYF promises to be a combination of each. 
 
Photos