12.5.13 Training Sessions (2)

Workout 1
Throw Medicine Balls to warm-up (various)
Then:
DB Complex:
Biceps Curls +
Upright Row +
Bent-Over Row +
Thrusters +
RDLs +
Push-ups (hands on DBs)
3 rounds of 6 reps each @ 2×15/10
3 rounds of 4 reps each @ 2×20/15
3 rounds of 2 reps each AS HEAVY AS POSSIBLE.
Then:
I.W.T
Phase I
15x KB Clean and Jerk @ 2×40/25 +
800m Run (2 laps) +
3:00 minute rest
2 sets
Rest 5 minutes
Then:
Phase II
8x KB Clean and Jerk @ 2×50/35 +
400m Run (1 lap) +
90s Rest 
3 sets
Rest 5 minutes
Then:
Phase III (time-permitting)
Reverse Burpee / Dead Hang Combo
10 reps/60s, 8 reps/45s, 6 reps/30s, 4 reps/15s
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
A few warm-up sets of each movement
Block A
A1 6-8x Back Squats with chains 
A2 6-8x Semi-Supinated Chin-ups
Alternate for 12 minutes
Then:
Block B
B1 8-10x Deadlifts 
B2 10-12x DB Chest Press (supinated –> pronated)
Alternate for 12 minutes
Then:
Block C
C1 10-12 Supinated Grip Bent-Over Row
C2 8-10x DB French Press
Alternate for 12 minutes
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
We hadn't done an IWT in a while. Thursday were always designated IWT days, so today I brought it back. It wasn't the most brutal but it wasn't easy either. The regulars handled it well. Those just beginning almost didn't finish.

We hadn’t done an IWT in a while. Thursdays were always designated IWT days, so today I brought it back. It wasn’t the most brutal of IWTs but it wasn’t easy either. The regulars handled it well. Our newer athletes got what they needed.