12.26.13 Training Session

Workout
A few Dislocates
Then:
Throw Heavy Medicine Balls
Then:
15m Lunge + Quad Stretch Combo
Then:
20x Squats + 30m Bear Crawl
2 sets to warm-up
Then:
KBS Strength Ladder
20 reps, 15 reps, 10 reps, 2×5 reps (Heavy)
Then:
2x (1-5) Push-up Ladder, hold FLR position while other players go (3 players)
Then:
KB Triplet
4x KB Clean +
3x Front Squat +
2x Push Jerk
Once every 60s, 10 sets (go up once)
Then:
Bent-Over Row + Pull-up (1st set pronated, 2nd set supinated)
6/6
4/4
2/2
Rest plenty, 2 sets 
Then:
3x500m Row/Ski
1:1 Rest
Then:
Cool Down
 
Participants
Many
 
Coach’s Comments
N/A
 
Photos
N/A