11.1.14 Training Sessions (3)

Workout 1, General Preparation
Locomotor Warm-up
Then:
Tag Team Two-Mile
4x400m each player, rest while partner goes
Then:
2×10 Shoulder Passes
2×10 Push-ups
Then:
20-18-16-14-12-10-8-6-4-2 DB Lunge + 2x TGU + 30s Wall Sit
First round looks like…
20x Lunges + 
2x TGU +
30s Wall Sit
Second round looks like…
18x Lunge +
2x TGU +
30s Wall Sit, etc.
20 minute time cap
Then:
Cool Down
 
 
Workout 2, Strongman Training
Get warm
Then:
200m Keg Carry +
60m Prowler Pushes +
10x Stones-to-Shoulder +
20x Sledgehammer Hits onto Tire +
400m Run
Rest 2:00 minutes
4-5 rounds
Then:
Cool Down
 
Workout 3, Power
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Shoulder Passes
2×5 OHS @ dowel
2x15m Lunge + 15m Bear Crawl
Then:
Snatch BB Complex warm-up @ 45#
Then:
4×6 BTN Split Stance Push Press, AHAP
Then:
3xME Strict Dips 
Then:
10x Deadlifts @ 135/225# +
20x Pull-ups +
30x Wall Ball
1:1 Rest
3 rounds
 
Coach’s Comments
N/A
 
Photos
Carry the Keg however you wish. Some did a more traditional Biceps carry, while others shouldered it. Lucy finishing her 200m.

Carry the Keg however you wish. Some did a more traditional Biceps carry, while others shouldered it. Lucy finishing her 200m.

The Stones were by far the hardest part of the Strongman Progression. Keep the hips down and drive wit the legs to get the stone to your quads. Once it's there the hard part is over in most cases.

The Stones were by far the hardest part of the Strongman Progression. Keep the hips down and drive with the legs to get the stone to your quads. Once it’s there the hard part is over in most cases.

Happy Halloween everyone!

Happy Halloween everyone!