4.19.15 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Squats
2x15m Lunge + 15m Bear Crawl + 15m Burpee/Broad Jump
3×3 Explosive Jump Squats
Then:
3-Player 4000m/3000m Row OR 3000m/2000m Ski Erg
Rotate players every 60s
for time
Then:
15x Stubby Axle Deadlifts +
15x Pull-ups +
60m Burpee/Broad Jump +
15x High Box Jumps +
10x Stubby Axle Deadlifts +
10x Pull-ups +
60m Burpee/Broad Jump +
10x High Box Jumps +
5x Stubby Axle Deadlifts +
5x Pull-ups 
60m Burpee/Broad Jump +
5x High Box Jumps
Then:
Cool Down with Hollows on back
 
Workout 2
A few locomotor Drills (3-5 minutes)
Then:
Heavy Medicine Ball Back Tosses @ 30/15#
Then:
7×1 Weighted Chin-up @ 70X0 tempo
Rest 60s between sets
Then:
P1 60m Farmer’s Walk 
P2 Sledgehammer on tire for the duration of Walk
P3 Rest
Switch, rotate for 12 minutes
Then:
P1 60m Prowler Push (30m low handle, 30m high handle)
P2 Keg Clean and Presses @ 50/30# for the duration of Prowler
P3 Rest
Switch, rotate for 12 minutes
Then:
Cool Down with Hollows on back
 
Coach’s Comments
N/A
 
Photo
Back Tosses with get the nervous system goin.

Back Tosses to get the nervous system goin.

IMG_5607

The strongman class has been a fun experience. I’m learning a lot about what has value and what doesn’t and how to best combine exercises to maximize effort AND technique. Next week the plan is to shake it up a bit with some Litvinov conversions and awkward carries, perhaps in a relay.

One player carries while the other sledges the tire.

One player carries while the other sledges the tire.

Dip and roll the keg up yor staomach and chest. There should be little to no space between you and the leg until it reaches your chest.

Dip and roll the keg up yor staomach and chest. There should be little-to-no space between you and the keg until it reaches your chest. Then follow it overhead and lock out.

One player pushes the Prowler while the over wields the keg.

One player pushes the Prowler while the other wields the keg.