9.13.14 Training Sessions (3)

Workout 1, General Preparation
T-Spine Mobility
Then:
2×5 Band Tears 
2×5 Shoulder Passes
2×5 Push-ups 
Then:
10x Biceps Curls + 
10x Upright Row + 
10x Bent-Over Row +
Max Reps Strict Press +
20s ALL-OUT Battleropes, various patterns
Rest 2-3 minutes
3 sets
6x KB Step-ups (hold KBs in FC position) +
20x Unbroken Explosive Step-up Hops
3 sets
Then:
6x Heavy Ball Slams @ 50/40# +
10x Push-ups, feet elevated onto 12″ Box 
3 sets, rest 2:00 minutes between sets
Then:
300s Dead hang 
Every time you drop do 15x KBS 
Then:
Cool Down
 
Workout 2, Strongman
T-Spine
Then
400m Walk/Jog Matrix
Then:
2x15m Lunge + Quad Stretch Combo
2×5 Band Tears 
2×5 Shoulder Passes
2×10 Tempo Squats
2×5 Jump Squats
3×10 KBS @ 40, 50, 60
Then:
2x (1-4) Tire Flip, jump in/out
Then:
1-8 Stone Squat. Drop stone between each rung and re-shoulder it.
Then: 
4×10 Axle Curls, time permitting
 
Workout 3, Power
Prep the shoulders
Then:
BB Snatch Complex, 4 reps each:
Hang Muscle Snatch +
OHS +
Drop Snatch +
BTN Push Press +
Duck Walk +
Tall Snatch 
2 sets, light
Then:
6×3 Hang Snatch 
Then:
Work up to best complex of 
Deadlift + 
Hang Clean +
2x Front Squat
Then do 2-3 sets
Then:
4×6 Pendlay Rows
 
Coach’s Comment
N/A
 
Photos
After the DB work hit the ropes. 20s ALL-OUT. Change the patterns are you see fit.

After the DB work hit the ropes. 20s ALL-OUT. Change the patterns are you see fit.

Shoulder the stone ten squat it. It was awkward, but it's strongman training. There won't always be a nice shiny bar to grab onto and the load won'r always be symmetrical. Deal with it.

Shoulder the stone then squat it. It was awkward by design. That’s what strongman training is all about. There won’t always be a nice shiny bar to grab onto and the load won’t always be symmetrical. Deal with it. 

Erin found a hold that worked for her.

Erin found a hold that worked for her.

This was also a very telling assessment of hip flexibility. Because there can be no compensation in the torso (without dropping the stone) the hips have to have adequate range of motion to perform a squat in an effective manner. In other words, having good hip flexibility allowed the athlete to hold the stone in a better position and therefore squat more effectively.

This was also a very telling assessment of hip flexibility. Because there can be no compensation in the torso (without dropping the stone) the hips have to have adequate range of motion to perform a squat in an effective manner. In other words, having good hip flexibility allowed the athlete to hold the stone in a better position and therefore squat more effectively.

By the end of the ladder you're gassed.

By the end of the ladder you’re gassed.