12.21.13 Training Session, GBC

Workout
GBC – Full Body
A Series
A1 10-12x Neutral-Grip DB Chest Press @ 3110
A2 25-30x Supine Medicine Ball Chest Pass (to self) X0Xo
A3 8-10x Barbell RDL (feet turned out)
A4 10-12x DB Row, each @ 2020
Rest 30-60s, 3-4 sets
Then:
B Series
B1 6-8x 1/4 + 1 Back Squats 
B2 15-20x Bulgarian Bag Jump Squats @ X0X0
B3 8-10x Neutral-Grip Chin-ups @ 3010
B4 12-15x Russian Kettlebell Swing @ X0X0
Rest 30-60s, 3-4 sets
Then:
C Series
C1 10-minutes of Tag Team 50m Sprints
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
The sprints at the end of the GBC workout were just plain torture. Heavy legs and low blood sugar isn't exactly a recipe for success for running fast.

The sprints at the end of the GBC workout were just plain torture. Heavy legs and low blood sugar isn’t exactly a recipe for success for running fast. Their effort was commendable however.