6.7.14 Training Sessions (2)

Workout 1
T-Spine Rolling
3×5 Tempo Squats
2×5 Tempo Jump Squats
3×5 Band Retractions
2×5 Dislocates (regular, reverse)
3×10 KBS (40, 50, 60)
2x15m Toe Hops
Then:
6x DB Thruster EMOM for 10 minutes, males @ 2×40, females @ 2×25
Then:
1-10 Burpee ladder + 12 Wall Ball @ 20/14
Record time.
The time it takes you to do the above ladder is the time do have to do the following AMRAP:
9x HSPUs OR Strict Push-ups +
21x KBS @ 60/45 +
30x Double-Unders / 60x Single Unders
Then:
Cool Down
 
Workout 2
T-Spine Rolling
3×5 Tempo Squats
2×5 Tempo Jump Squats
3×5 Band Retractions
2×5 Dislocates (regular, reverse)
3×10 KBS (40, 50, 60)
2x15m Toe Hops
Then:
Practice Stones and Introduction to Duck Walk
Then:
200m Run +
30m Duck Walk +
2x Stone-to-Shoulder (1:1)
5 rounds
Rest as needed to fully recover
Then:
Axle Deadlift + 30m Prowler
Climb the ladder as high as possible until you break on Axle Deadlift
1x DL + 30m Prowler
2x DL + 30m Prowler
3x DL + 30m Prowler, etc.
If you get less than 6 reps immediately perform 100x BB Grip Roll-ups
If you get less than 8 reps immediately perform 75x BB Grip Roll-ups
If you get less than 10 reps immediately perform 50x BB Grip Roll-ups
If you get more than 10 reps you’re finished.
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Today we broke in the Duck Walk Apparatus.

Today we broke in the Duck Walk Apparatus.

Tucker showing a perfect set-up position on the stone. I believe this stone was 145#.

Tucker showing a perfect set-up position on the stone. I believe this stone was 145#.

Sometime knowing "how" to pick something heavy up is what allows you to be able to do it. Technique for many of these strongman lifts is everything.

Sometime knowing “how” to pick up something heavy is what allows you to be able to do it. Technique for many of these strongman lifts is everything.

After a couple failed attempts Jen started making the 90# look easy.

After a couple failed attempts Jen started making the 90# look easy.

It was a good one today. Zac feeling the sting.

It was a good one today. Zac feeling the sting.

Farrah looking solid.

Farrah looking solid.

Lelia is one of our most consistent, hard working clients. She has made so so much progress since she first started.

Lelia is one of our most consistent, hard working clients. She has made so so much progress since she first started.