11.27.13 Training Sessions (2)

Workout 1
Throw Medicine Balls (various)
Then:
15m Forward Lunge + 20x Squats
15m Reverse Lunge + 15x Jump Squats
15m Forward Lunge + 10x Burpees
15m Reverse Lunge + 5x Tuck Jump
Rest a bit, repeat
Then:
Squat Mobility
Then:
Front Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 rep
4 reps
3 reps
2 reps
1 rep
Chase each set with a 15m Prone Rope Pull 
Rest as needed between sets
Then:
4x (30s Jump Squats + 30s Rest)
Then:
Cool Down
 
Participants
Front Squat PRs:
[gp_workout1]
 
Workout 2
A few light sets to warm-up
Then:
A1 6-8x Dips 
A2 10, 5, 3, 5, 10x Standing Barbell Curls @ 4010 tempo
Rest 2-3 minutes, 5 sets
Then:
A1 6-8x Fat-Bar Narrow Grip Bench Press 
A2 10, 5, 3, 5, 10x Incline DB Curls @ 4010 tempo
Rest 2-3 minutes, 5 sets
Then:
Cool Down with Rice Bucket Forearm Work (Tabata-style)
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Video 
This video was exclusively for the Body Comp Challenge participants, but it’s so relevant I’m making it available for all members.