4.7.14 Training Sessions (2)

Workout 1
3x15m Lunge + 15m Bear Crawl
Then:
KBS Strength Ladder
10 reps each @ 40, 50, 60, 70
Then:
3×5 Burpees
2×5 Tuck Jumps
Then:
3-Player Team Competition (partition work as you see fit): 
4000m/3000m Ski Erg +
5x (5x Pull-up + 10x Ring Push-up + 15x Jump Squats) +
4000m/3000m Row +
100x Burpee/Pull-ups
for time
OR 
Two-Players
3000m/2000m Ski Erg +
5x (5x Pull-up + 10x Ring Push-up + 15x Jump Squats) +
3000m/2000m Row +
70x Burpee/Pull-ups
OR
Single-Player
2000/1500m Ski +
5x (5x Pull-up + 10x Ring Push-up + 15x Jump Squats) +
2000m/1500m Row +
50x Burpee/Pull-ups
for time
Then:
Cool Down
 
Workout 2
Shoulder Dislocates, 10 regular, 5 reverse
Then:
2×5 Wall Squat
2×10 Squats
2×5 Strict Push-ups
3×5 SA KB OHS
Then:
BB Complex, 6 reps each:
Deadlift +
Bent-Over Row +
Front Squat +
Strict Press +
Back Squat +
Ring Push-up
3 sets
One set @ 45#
One set @ 65#
One Set @ >65#
Then:
1x Push Press (front) +
2x Front Squat +
1x Push Press (front) +
2x Back Squat +
1x Push Press/Jerk (back)
4-5 sets to work up to a heavy set
Then:
Work up to 1RM Single-Arm KB Bottoms-up Press (3-4 sets)
 
 Coach’s Comments
N/A
 
Photos
I'm loving the Stubby Axles. Same movement, different tool = different movement.

I’m loving the Stubby Axles. Same movement + different tool = different movement.



I get more from people during Tag Team workouts than any other. Gillis trying to stay cool.

I get more from people during Tag Team workouts than any other workouts we do. Gillis trying to stay cool.



What everyone saw when they arrived.

What everyone saw when they arrived.



The single-arm KB OHS is often an eye-openning test of one's mobility. I threw it in the warm-up today in leu of all the overhead barbell work coming their way. More bar work is on the horizon. We need it.

The single-arm KB OHS is often an eye-openning test of one’s mobility. I threw it in the warm-up today in leu of all the overhead barbell work coming their way. More bar work is on the horizon. We need it.



In order for it to count you have to lock out and demonstrate control.

In order for it to count you have to lock out and demonstrate control.



Can't remember a time I saw Beau move so quickly. It was awesome to watch. Again, the team environment with time running out brings out the best in people.

Can’t remember a time I’ve ever seen Beau move so quickly. It was awesome to watch him do Burpee/Pull-ups this morning. Again, the team environment with time running out brings out the best in people.



Zac patiently waiting his turn.

Zac patiently waiting his turn.



Jen managed a 35#.

Jen managed a 35#.