8.30.14 Training Sessions (3)

Workout 1, General Preparation
T-Spine Mobility
Then:
2×5 Band Tears 
2×5 Shoulder Passes
Then:
20x Squats +
10x Jump Squats  +
8x Tuck Jump +
6x Split Jump +
3 sets, gets a bit between sets
Then:
15x DB Cyclist Squats
12x Seated DB Shoulder Press + 
15x Goblet Squats +
12x Deficit Push-ups +
15x KBS +
Max Reps Medicine Ball Chest Pass @ 40/50#
4 rounds
Then:
20 Calories on Rower or Ski Erg +
60s Rack Hold @ .5x BW
3 rounds
Then:
Cool Down
 
Workout 2, Strongman Training
T-Spine Mobility
Then:
2×5 Band Tears 
2×5 Shoulder Passes
Then:
20x Squats +
10x Jump Squats  +
8x Tuck Jump +
5x Split Jump +
3 sets, gets a bit between sets
Then:
3x Stone Loads over Yoke (height depends on athlete height) +
1x Rope Climb
Rotate back and forth with a partner for 12 minutes
Then:
5x Tire Flips (P2 push back to P1) + 
60m Sprint
Rotate back and forth with a partner for 12 minutes
Then:
5x Weighted Dips +
10x Hand-Release Farmer Bar Deadlifts +
15m Farmer’s Carry
Rotate back and forth with a partner for 12 minutes
Then:
Cool Down
 
Workout 3, Power
T-Spine Mobility
Then:
2×5 Band Tears 
2×5 Shoulder Passes
Then:
20x Squats +
10x Jump Squats  +
8x Tuck Jump +
5x Split Jump +
3 sets, gets a bit between sets
Then:
Snatch-Specific BB Complex, 2 sets light
Then:
5×2 Power Snatch, light and fast
Then:
4×3 Snatch Balance, 2 sec pause in bottom
Then:
Practice Handstand Walks
 
Coach’s Comments
N/A
 
Video