2×10 Band Retractions 2×10 Squats 2x15m Lunge + 15m Bear Crawl 2×5 Tuck Jumps Then: KBS Strength Ladder 10 reps each @ 40, 50, 60, 70 Then: Goblet Squat Strength Ladder 10 reps each @ 40, 50, 60, 70 Then: 2x (20s High Knee Sprint in place + 10s rest) + 10x Swing-to-Goblet Squat Combo 4 sets @ 30, 40, 50, 60 Then: ME DB Complex, males @ 2×30-40, females @ 2×15-25 2:00 minute ME DB Guerilla Snatch (1:1) + 2:00 minute rest + 2:00 minute ME DB Squat Clean + 2:00 minutes rest + 2:00 minute ME DB Thrusters + 2:00 minute rest + 2:00 minute ME Alternating DB Push Press Then: Cool Down Workout 2 4:00 minute stations Station #1: Tag Team 30m Prowler Push Relay (high handles), max rounds (1:1) Rest 2:00 minutes Then: Station #2: Sprint 15m + 1x Tire Flip + Sprint 15m Max rounds Rest 2:00 minutes Then: Station #3 Atlas Stone Shoulders (1:1), max reps Rest 2:00 minute 2 rounds Then: Cool Down Workout 3 Work up to Max Snatch for day Then: Work up to Max Clean and Jerk for the day Then, Strongman Work: 4:00 minute Tag Team stations Max Atlas Stone Ground-to-Shoulders (1:1) Max rounds 30m Prowler Pushes, high handles (1:1) Max rounds 60m Sprint, flip tire at midway point up and back. Then: Cool Down Coach’s Comments N/A Photos
Week one of Stones. Technique will improve, but it was a good start. There are several different ways to do this. Here is one.