6.23.14 Training Sessions (2)

Workout 1
2×5 Tempo Squats
2×5 Tempo Jump Squats
15m Lunge + Bowler Squat + Skater Squat Combo
3x15m Bear Crawl + 15m Crab Walk
2×5 Shoulder Passes
2×5 Band Tears
T-Spine Rolling & Couch Stretch
Then:
5x 1:00 minute progression on Rower or Ski Erg (i.e. 230m, 240m, 250m, 260m, 280m, 300m)
3-player rotation or 3:1 Rest
Then:
Kettlebell Mountain @ 60/40
5-10-15-10-5 KBS + Goblet Squat
Rest a bit between rungs
Then: 
2x (1-5) KB Push Press, pause 5 sec in lockout between each rung of ladder
Then:
4×10 UB BB Thrusters
Rest plenty between sets
Then:
Cool down 
 
 
Workout 2
2×5 Shoulder Passes
2×5 Band Tears
3×6 TWYs
2×5 Push-up
Then:
Calculate approximately 65% of your best Close-Grip Bench Press
Then:
A1 10x Close-Grip Bench Press @ 65% 1RM
A2 10x Thick DB Bent-Over Rows
10 sets, rest 3:00 minute after each set of CG Bench
Then:
3×8 Seated DB External Rotation @ 4010
 
Coach’s Comments
N/A
 
Photos
There are moments of potential "rest" during almost every movement. Thrusters, Push Presses, and Strict Presses offer two such moments. Here is one.

There are moments of potential “rest” during almost every movement. Thrusters, Push Presses, and Strict Presses offer two such moments. Here is one.

Here is another.

Here is another.