11.18.13 Training Sessions (2)

Workout 1
2×5 Dislocates
2×5 Wall Squats
2×20 Squats
3×10 KBS (40, 50, 60)
2x15m Lunge + 15m Bear Crawl
3×5 Tuck Jumps
3×5 Burpees
Then:
Mobility – Quads/Psoas
Then:
“Tabata This”
20s of work, 10s rest of the following:
KB Snatch (L) @ 40/30
KB Snatch (R)
Tuck Jumps (>7)
Box Toe Touch @ 17.5-20″
Jump Ball Slam @ 30/15
Burpee (>5) 
Mountain Climbers
Double Unders
8 consecutive rounds (non-stop)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
2×5 Dislocates
20x Drill Bits (L/R)
3×8 DB Arnold Press
3×5 Push-ups
2×20 Runner’s Bridges
Then:
A couple light sets of Close-Grip Bench Press
Then:
10x Close-Grip Bench Press +
Max Reps Push-ups on Swiss Ball +
20s All-out BattleRopes (in/out pattern)
5 sets, rest 3-4 minutes between
Then:
A couple light sets of Clean-Grip Deadlift 
Then:
10x Clean-Grip Deadlifts +
Max Reps Hanging Rows +
20s All-out BattleRopes (external rotation pattern)
5 sets, rest 3-4 minutes between
Then:
Cool Down 
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
The Jump Ball Slam is a sinister version of the normal Ball Slam. The jump and the deceleration associated with it drive the heart rate sky high and produce an-over-the-top O2 demand. Erin mid-flight.

The Jump Ball Slam is a sinister version of the normal Ball Slam. The jump and the deceleration associated with it drive the heart rate sky high and produce an over-the-top O2 demand. If you’ve never done it before the timing can be challenging, but once you get it it becomes quite natural and ‘fun’. Erin mid-flight.


If "Tabata This" had a billboard this would be it.

If “Tabata This” had a billboard this would be it.