5.24.14 Training Sessions (3)

 Workout 1
Jog 400m
Then:
3×5 Wall Squats
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
Get the tire to the point where you can get one leg under it and then push it over.

Get the tire to the point where you can get one leg under it and then push it over.

Farrah.

Farrah.

4:00 minutes is a long time to push the prowler. Keep it light and fast.

4:00 minutes is a long time to push the prowler. Keep it light and fast.

George going strong.

George going strong.

Set up is everything. Get low and wrap the forearms around the stone. Place tension in the hamstrings and drive the stone up and into your body as it roll up onto the shoulder.

Set up is everything. Get low and wrap the forearms around the stone. Place tension in the hamstrings and drive the stone up and into your body as it roll up onto the shoulder.

90# is heavy for the women. Kelly mid-lift.

90# is heavy for the women. Kelly mid-lift.

The finish.

The finish.

 

Video

Week one of Stones. Technique will improve, but it was a good start. There are several different ways to do this. Here is one.