12.23.13 Training Sessions (2)

Workout 1
20x Balancing Leg Swings
2×5 Shoulder Dislocates
2×3 Reverse Shoulder Dislocates
2×10 Squats
2×5 Rock N’ Roll Drill
2×5 Tuck Jumps
Then:
KB Snatch Strength Ladder
10 reps each @ 35, 40, 50, 55
Rest as needed between sets
Then:
5x KB Headcutter @ 50# +
3x KB Headcutter  @ 60# +
3x KB Headcutter @ 70-80# +
30s ALL-OUT on Rower/Ski Erg/Airdyne +
60s Rest, 5 rounds
Then:
5x DB Man-Maker @ 2×30# +
3x DB Man-Maker @ 2×40# +
2x DB Man-Maker @ 2×50# +
30s ALL-OUT Rower/Ski Erg/Airdyne +
60s Rest, 4 rounds
Then:
12x Hanging Leg Raises +
60s Low Plank +
60s Rest
3 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
GBC, Strength-Emphasis
A1 5x Clean Deadlift
A2 5x Thick Bar Close-Grip Bench Press
Rest 75s, 5 sets
Then:
B1 5x BB Strict “Earthquake” Press (attach KBs to the end of bar)
B2 8x Lateral Box Step-ups @ 24”
Rest 75s, 5 sets
Then:
C1 10-12x Seated DB External Rotation
C2 10-12x Deficit Bottoms-up KB Push-up
Rest 75s, 3 sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Workout 3 (because I’m feeling generous)
A long warm-up
Then:
Work up to a 4RM Front Squat (3-4 sets)
Then:
4x Front Squat 
Rack the bar
Max Reps Back Squat at the same weight
Rest plenty, 3 sets
Then:
8x Split Lunges (each leg) +
10x Chain-laoded Snatch-Grip Back Extension
4 sets
Then:
10x Glute-Ham raise (play with foot position) +
8x Poliquin Step-up
4 sets
Then:
Cool Down
 
Participants
[gp_workout3]
 
Coach’s Comments
N/A
 
Video