11.15.14 Training Sessions (3)

Workout 1
Group Dynamic Warm-up , 8 minutes
Then:
5x Ball Slam @ 20# + 10x Split Jump +
5x Ball Slam @ 30# + 10x Split Jump +
5x Ball Slam @ 40# + 10x Split Jump +
5x Ball Slam @ 50# + 10x Split Jump + 
Rest 2:00 minutes
During “rest” complete 200m SPRINT
3 rounds
Then:
10x Pull-ups +
30m Burpee/Broad Jump +
15x KBS
15 minute AMRAP 
Then:
Cool Down with 100x BB Grip Roll-ups @ 45#, partition as needed
Then:
Actual Cool Down
 
 
Workout 2, Strongman Training
Group Dynamic Warm-up, 8 minutes
Then:
4x30m Tire Flip
Rest while other players go
Then:
60m Prowler Push, AHAP +
30m OH Axle carry, AHAP +
30m Dead Hang carry
Rest Fully  
4 sets
Then:
3x30m Stiff-Legged Forward Sled Drags (see photos)
Then:
Cool Down
 
 
Workout 3, Competition
Prep Shoulders and Hips
Then:
Snatch BB Complex @ 45#
Then:
Three attempts to find max load for the following complex.
In 60 sec complete… 
3x Hang Cleans +
3x Front Squats +
3x Shoulder-to-Overhead. 
Whatever time is left in 60 sec perform deadlifts in the event of a tie
Then:
8-Minute time cap
10x Alternating DB Snatches (1:1) @ 40/30 +
10x Box Jump-Overs @ 24/20 +
20x DB Snatches +
20x Box Jump-Overs +
10x DB Snatches +
10x Box Jump-Overs
Then immediately…
3:00 minute row, max meters
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Everyone knew they were in for it when the 4x30m Tire Flip "warm-up" was kicking their ass.

Everyone knew they were in for it when the 4x30m Tire Flip “warm-up” was kicking their ass.

I love using the Axles. You have to clean it, pressing, and then carry it overhead for 30m. Often what you can carry overhead exceeds what you can clean. And therein lies the challenge.

I love using the Axles. You have to clean it, press it into position, and then carry it overhead for 30m. Often what you can carry overhead exceeds what you can clean. And therein lies the challenge.

When you reach the 30m mark lower the bar and carry back in the dead hang position.

When you reach the 30m mark lower the bar and carry back in the dead hang position.