12.7.13 Training Session, German Body Comp (2)

Workout 1
German Body Comp Session
Block A
10x DB Biceps Curls +
10x DB Upright Row +
10x Bi-Acromial Bench Press +
30 Rest
Alternate for 15 minutes
Then:
Block B
3x Lunge Matrix +
15-20x KB Hi-Pull +
10-12x L-Hang –> Knee Extension OR 30s L-Hang
30 Rest
Alternate for 15 minutes
Then:
Block C
10x BB Strict Press +
10x Strict Push-ups +
10-12x Hanging Rows (rings or bar) +
30s Rest
Alternate for 15 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Garage Session
Warm-up with Medicine Ball Kick Tosses
Then:
8x Power Cleans @ 155# +
30m Prowler Push (low handle) +
30m Prowler Push (high handle) +
10x DB Thruster @ 2×45# +
12x Toes-to-Bar +
5x Tire Flip (jump in/out)
3 rounds, 1:3 work:rest
Then:
Max Reps Floor Press @ 185# +
30m Explosive Prowler Chest Pushes
Rest a bit, 3 rounds
Then:
15x Butterfly Pull-ups +
30x Explosive Prowler Pulls 
Rest a bit, 3 rounds
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Because the rest between rounds was long (~6-7 minutes) we were able to go really hard through the five exercise circuit. The higher the intensity the more it usually hurts. Though I never recommended falling out during rest sometimes it's unavoidable. This was Rob after his first round.

Because the rest between rounds was long (~6-7 minutes) we were able to go really hard through the five exercise circuit. Of course it turned into a competition to see who could complete a round the fastest. Competition breeds stupidity in many cases. The higher the intensity the more it usually hurts. Though I never recommended falling out after a hard effort sometimes it’s simply unavoidable. This was Rob after his first round.