8.16.14 Training Sessions (2), IWT

Workout 1
3×5 Wall Squats
2×10 Tempo Squats
2×5 Jump Squats
2x15m Lunge + 15m “Flying” Burpee
2×10 Split Jumps
Then:
KB Complex, full:
10x Halos +
10x ATW +
10x (5 each) Figure 8′s +
10x Goblet Squat +
10x Snatch, left
10x Snatch, right
10x (5 each) Windmill
2x TGU (one each)
Then:
I.W.T.
Phase I
15x Double KBS +
2:00 Row/Ski/Airdyne +
2:00 Rest
3 sets
Rest 5 minutes
Then:
Phase II
12x KB Front Squats +
2:00 minute Row/Ski/Airdyne +
2:00 Rest
3 sets
Rest 5 minutes
Then:
Phase III
8 reps each:
Alternating Bulgarian Bag Halos +
Strict Toes-to-Bar OR Deck Squat/Ball Slam +
Walkout Planks
3 sets
Then:
Cool Down
 
Workout 2
Warm-up with Zercher Yoke Carry “Play”
Alternate players for 10 minutes
Then:
In team of three or four complete the following:
600m Forward Sled Drag @ 225/110#
600m Overhead Keg Carry @ 50-100#
40x Tire Flips
50/40x Stone-to-Shoulder @ 80/145#
40 minute time cap
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
IMG_0726

We broke in the Yoke today. This baby will be one of the strength tests for the upcoming combine.