11.26.13 Training Sessions (2)

Workout 1
2×5 Dislocates
3×8 DB Arnold Press
3×10 KBS (40, 50, 60)
3×5 Push-ups
3×5 Tuck Jumps
Then:
T-Spine Mobility
Then:
Find good Jerk weight
Then:
7x KB Jerks +
14x Burpees +
25x Medicine Ball Chest Passes (40/25)
Rest 2:00 minutes, 4 sets
Then:
7x Semi-Supinated Chin-ups +
14x Hanging Ring Rows (or TRX) +
25x KBS @ 50/40
Rest 2:00 minutes, 4 sets
Then:
Farmer’s Carry / Dead Hang 
60m/60s, 60m/45s, 60m/30s, 60m/15s
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
2×5 Wall Squats
2×10 Squats
2×10 Jump Squats
3x15m Lunge + 15m Reverse Lunge
Then:
Quad/Psoas Mobility
Then:
4×10 (each) Bulgarian Split Squat (elevate back leg)
Then:
7x Back Squat +
14x DB RDL +
25x Jump Squat
Rest 3:00 minutes, 4 sets
Then:
100x Calf Raises
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
The medicine ball chest pass is one of my new favorites. It makes a good choice to 'finish off' the pressing muscles after a couple grinding compound exercises.

The medicine ball chest pass is one of my new favorites. It’s a good choice to ‘finish off’ the pressing muscles for high reps after a couple grinding compound exercises.


The Hanging Ring Rows is not something we do a lot of. So today, to make up for it, I threw 14 reps in the middle of a pulling circuit. It fried everyone. More to come in the near future for sure.

The Hanging Ring Row is not something we do a lot of. So today, to make up for it, I threw 14 reps in the middle of a hellacious pulling circuit. It fried everyone. Kara demonstrating the proper starting position.