7.17.14 Training Session (1), Recovery

Workout 
Shot Put Toss “Play”
Then:
2×5 Tempo Squats
2×5 Jump Squats
2x15m Lunge + 15m Crab Walk + 15m Burpee/Broad Jump + 15m Reverse Bear Crawl
Then:
KB Complex
10x Halos (L/R)
10x ATW (L/R)
10x Figure 8’s (5xL, 5xR)
10x Goblet Squat 
10x Snatch (L/R)
2 sets, increase weight on second set
Then:
Windmill Medley
3×5 KB Windmill (30, 40, 50)
2×5 Medicine Ball Windmill (15-50#)
2×5 BB Windmill (35-65#)
Then:
Heaven
30x Alternating Bulgarian Bag Halos (15 each direction) +
2x (30 sec Mountain Climbers + 30 sec “Rest” in FLR position)
Rest 2:00 minute, 3 sets
Then:
KB Headcutter @ 30-45: 3x every 30 sec for 5 min (30 total reps)
OR
Hell
2:00 minute Max Distance OH Plate Lunge @ 45/25# +
1:00 Rest +
2:00 minute Max Distance Burpee/Broad Jump +
1:00 Rest +
2:00 minute Max Distance KB Farmer’ Carry @ 32×60/80#
Rest completely
2-3 rounds
Then:
Cool Down with foam rolling
 
Coach’s Comments
N/A
 
Photos
So many people are hesitant to start a rigorous strength training program for fear they have to already be in shape to be here. The truth is you don't do be great to start. BUT, you do have tot start to be great.

So many people are hesitant to start a rigorous strength training program for fear they have to already be in shape to train at GP. The truth is you don’t do be great to start. BUT, you do have to start to be great.