11.13.13 Training Sessions (2), Birthday Workout

Workout 1
A few dislocates…
Then:
39x Lunges +
39x Jump Squats +
39x KBS @ 45/35
2 rounds to warm-up
Then:
200m Sprint with Medicine Ball @ 25/40 +
39x Wall Ball 20/14 +
200m Sprint with Medicine Ball @ 25/40 +
39x Box Jump-Overs 24/20″ +
200m Sprint with Medicine Ball @ 25/40 +
39x Toes-to-Bar +
200m Sprint with Medicine Ball @ 25/40 +
39x Thrusters @ 45# +
200m Sprint with Medicine Ball @ 25/40 +
39x Burpees +
200m Sprint with Medicine Ball @ 25/40 +
39x KB Hi-Pulls @ 45/35
Max rounds in 39 minutes. If you get to the end, start over again.
Then:
Fall Down
 
Participants
[gp_workout1]
 
Workout 2
a few dislocates…
Then:
To review movements perform  warm-up set of each @ 50%
Then:
A1 10-12 Dips 
A2 10-12 Standing BB Biceps Curls
Rest 2-3 minutes, 4 sets
Then:
B1 10-12 Supine Lying BB Triceps Extensions (to nose)
B2 10-12 Standing Off-Set Grip Biceps Curls (neutral –> supinated) 
Rest 2-3 minutes, 4 sets
Then:
C1 10-12x Supine DB Triceps Extensions (neutral –> pronated)
C2 8-10x Single Arm DB Scott Curl (each)
Rest -3 minutes, 4 sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
 
Photos
One thing I love about Swiss Balls is how versatile they are. Don't have a Scott Bench. No problem. A Swiss Ball is the perfect substitution. Matt during today's arm training session.

One thing I love about Swiss Balls is how versatile they are. Don’t have a Scott Bench? No problem. A Swiss Ball is the perfect substitute. Matt during today’s arm training session.