4.18.14 Training Sessions (2)

Workout 1
Jog 400m
Then:
2×5 Wall Squats
Dislocates, 10 normal + 5 reverse
3×10 Goblet Squats @ 40, 50, 60#
2×5 Burpees
3×10 Split Jumps
Then:
400m Run +
30x KB Hi-Pull @ 60/40# +
20x Burpee +
30x Wall Ball @ 20/14#
20x Push Press @ 115/75# +
30x Split Jumps +
20x Toes-to-Bar +
30x Ball Slam @ 30/20# +
20x Box Jump-Overs @ 30/24″ +
400m Run 
6 minute AMRAP
Rest 5 minutes
9 minute AMRAP
Rest 5 minutes
For time, 15 minute cap
Then:
Cool Down
 
Workout 2
Dislocates, 10 regular + 5 reverse
2×5 Wall Squats
2×10 Squats
3×10 Goblet Squat/KBS Combo @ 40, 50, 60
3×3 Jump Squats
Then:
BB Thruster Strength Ladder (from rack)
10 reps + 10x Deadlifts 
9 reps + 10x Deadlifts
8 reps + 10x Deadlifts 
7 reps + 10x Deadlifts 
6 reps + 10x Deadlifts 
5 reps + 10x Deadlifts 
4 reps + 10x Deadlifts 
3 reps + 10x Deadlifts 
2 reps + 10x Deadlifts 
1 rep + 10x Deadlifts 
Then:
Cool Down
 
Coach’s Comments
N/A
 
Video