5.17.14 Training Sessions (2)

Workout 1
Jog 400m
Then:
20x Shoulder Passes
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
3×10 KBS (40, 50, 60)
Then:
Burpee Prison Run (variant)
20-1 Ladder
20-16: KB Hi-Pull @ 45/30
15-11: Burpees
10-6: Reverse Burpees
5-1: DB Man-Makers @ 2×30/2×20
for time
 
Workout 2
Jog 400m
Then:
20x Shoulder Passes
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
3×10 KBS (40, 50, 60)
Then:
3 Minute AMRAP of 30m Keg Carry (any style)  OR Farmer’s Carry + 60m Sprint
1:1 Rest, 3 sets
Then:
30/20 Weighted C2B Strict Pull-ups @ .25x BW, partition as needed
OR 
Weighted Dips @ .25x BW, partition as needed
Cool Down
 
Coach’s Comments
N/A
 
Photos
30m Farmer Implement Carry + 60m Sprint. Max rounds in 3 minutes. The guys were given 110# for each hand.

30m Farmer Implement Carry + 60m Sprint. Max rounds in 3 minutes. The guys were given 110# for each hand.

A race to the end of the final 3:00 minute AMRAP.

A race to the end of the final 3:00 minute AMRAP.

Jen wielding a 75# keg for her AMRAP. This is almost 3/4 of her bodyweight.

Jen wielding a 75# keg for her AMRAP. This is almost 3/4 of her bodyweight.

Keep your steps shorts and fast. Long strides increase your risk of injury and take too much energy.

Keep your steps shorts and fast. Long strides increase your risk of injury and take too much energy.

The proper range of motion. 30 reps @ 90-100%  1RM. Enough to make you strong.

The proper range of motion. 30 reps @ 90-100% 1RM. Enough to make you strong.

Yesterday's 3x3 back Squats with chains. 3 sec pause in the bottom.

Yesterday’s 3×3 back Squats with chains. 3 sec pause in the bottom.