12.10.13 Training Session, Benchmark

Workout 
5 minute easy row, ride, jump rope
Then:
2×10 Shoulder Dislocates
3×8 DB Arnold Press
2×5 Burpee
Then:
6-1 KB Windmill Mini-Strength Ladder
6 reps each side @ 30#
5 reps each side @ 35#
4 reps each side @ 40#
3 reps each side @ 45#
2 reps each side @ 50#
1 rep each side @ 55#
Then:
10-minutes to establish a 1RM TGU (2-3 sets)
Then:
“7-Minutes in Hell” TGU @ 50/35
Max reps TGUs, alternating
Rest 5 minutes
Then:
6x KB Headcutter +
9x Burpees +
12x Box Jump
Rotate through for 12 minutes
Then:
Cool Down
 
Participants
“7-Minutes in Hell” (prescribed loads)
[gp_workout1]
 
Coach’s Comments
Day 2 from Rhode Island. Click here. 
 
Photos
A fantastic variation for posterior chain development.

A fantastic variation for posterior chain development.



Susan focused. The TGU s such an amazing exercise. Few movements target so many things at once.

Susan in the moment. The TGU is such an amazing exercise. Few movements target so many things at once.