11.8.14 Training Sessions (4)

Workout 1, General Preparation
Jog 400m 
Then:
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears (3 sec pause each rep)
2×10 Shoulder Passes
2×5 Burpees
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 45, 50. 55
Then:
EMOM for 10 minutes perform 7x KB Headcutters @ 45/35#
Then:
15x Ball Slam +
4x (5x Burpees + 20s Explosive Step-up Hops) +
2:00 minute rest
3 sets
Then:
30-20-10 KBS + 400m 
30x KBS @ 50# + 400m Run +
20x KBS @ 60# + 400m Run +
10x KBS @ >60# + 400m Run
Then:
Cool Down 
 
 
Workout 2, Strongman
Jog 400m 
Then:
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears (3 sec pause each rep)
2×10 Shoulder Passes
2×5 Burpees
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60, 70
Then:
30m Keg Carry, any style +
60m Sprint
6 minute AMRAP
Then:
30 minute AMRAP
1st minute – 3x Tire Flips (jump in/out)
2nd minute – 3x Stone Loads onto 36″ Box
3rd minute – 5x Axle Overhead Press
OR
1st minute – 2x Rope Climb
2nd minute – 5x Axle Overhead Press
3rd minute – 3x Tire Flip (jump in/out)
Then:
Cool Down
 
Workout 3, Power
Jog 400m 
Then:
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears (3 sec pause each rep)
2×10 Shoulder Passes
2×5 Burpees
Snatch BB Complex @ 45#
Then: 
Establish 2RM Power Snatch (drop first rep)
Then:
3×2 Power Snatch @ 90% of 2RM load
Then:
4×2 Snatch Balance
Then:
2x HSPU +
7x Kipping or Butterfly Pull-ups +
60 sec rest
10 sets
Then:
10x OHS @ 65# +
15x Burpee/Lateral Bar Hops +
10x OHS +
12x Burpee/Lateral Bar Hops +
10x OHS +
9x Burpee/Lateral Bar Hops +
10x OHS +
6x Burpee/Lateral Bar Hops +
10x OHS +
3x Burpee/Lateral Bar Hop 
for time
Then:
Cool Down
 
Results
OHS + Burpee Circuit:
Erin G. – 6:27 (used 65# unknowingly)
Erin S. – 12:22
Susan K. – 9:32
Brittany R. – 10:41
 
Workout 4, Benchmark
Go Primal Tri:
150 Calories +
2000m Row +
2.75 mile run
for time
 
Results
Tri:
Scott T. – 38:33
Scott B. – 44:53
John G. – 47:03
 
Coach’s Comments
Only a few spots left in my upcoming Strongman Camp. Click here to sign up.
 
Photos
I hade everyone load the stones onto a 36" box today. Because the range of motion is so much less than bringing it to the shoulder most were able to use a heavier stone. Tucker here with the 145#.

I had everyone load the stones onto a 36″ box today. Because the range of motion is so much less than bringing it to the shoulder most were able to use a heavier stone. Tucker here with the 145#.

The wrap.

The wrap.

Some of the girls used the 450# tire for the EMOM. I didn't make them do three reps, but one was plenty as fatigue accumulated.

Some of the girls used the 450# tire for the 30-minute EMOM. I didn’t make them do three reps, but as you can see one was plenty.

Tucker with the final push. Let it settle before you jump in.

Tucker with the final push. Let it settle before you jump in.

Breathing heavy from going heavy. I love it!

Breathing heavy from going heavy. I love it!