11.22.14 Training Sessions (4)

Workout 1, General Preparation
Group Dynamic Warm-up, 5-8 minutes
Then:
P1 3x Hex Bar Deadlifts + 3x Steps for 15m   
P2 Dead Hang Hollow for duration of Hex Bar DL
P3 Rest
Switch, rotate for 12 minutes
Then:
P1 20x Sledgehammer Strikes (1:1)
P2 Zercher Sandbag Hold, every 10s perform a squat
P3 Rest
Switch, rotate for 12 minutes
Then:
P1 250m Ski Erg
P2 Wall Sit for duration
P3 Rest
Switch, rotate for 12 minutes
 
 
Workout 2, Strongman
Group Dynamic warm-up, 5-8 minutes
Then:
Work up to heavy 30m Zercher Yoke Carry
Then:
4x30m Zercher Yoke Carry
Then:
10 Calories on the C2 Rower +
1-10 Stone-to-Shoulder Ladder, AHAP
Looks like…
10 Cals + 1x Stone
10 Cals + 2x Stones
10 Cals + 3x Stones, etc…
Then: 
Cool Down
 
Workout 3, Power
Get warm
Then:
2x (1-4) HSPU Ladders
Then:
Snatch BB Complex @ 45#
Then:
12/21 + 9/15 + 6/9
Snatch Complex @ 65-85# + Wall Ball @ 14#
Snatch Complex: Snatch + Hang Snatch = 1 rep
1st round looks like 15x Snatch Complex + 21x Wall Ball
2nd round looks like 12x Snatch Complex + 15x Wall Ball
3rd round looks like 9x Snatch Complex + 9x Wall Ball
for time
Rest fully
Then:
200m Run +
120m Prowler Push (empty) +
400m SKi Erg +
200m Run +
400m Row +
100x Double Unders
for time
Then:
Cool Down
 
Results
Run, Ski, Row:
Tammi J. – 9:13
Blaz – 9:12
Michelle R. – 10:17
Erin G. – 10:15
Brittany R. – 10:10
 
Workout 4, Strongman IWT
Get warm
Then:
Phase I
10x Stone Thrusters @ 95# +
4x (20s Hard, 10s Easy) Row +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase II
15m 0f 3x Hex Bar Deadlift + 3x Steps +
4x (20s Hard, 10s Easy) Airdyne  +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase III
60m Tire Flip (jump in/out)
Then:
Cool Down
 
 
Coach’s Comments
Today we did our first ever Strongman Camp. It was a great success and I want to thank everyone for coming out, paying attention, and having some fun with me. It’s days like today I feel blessed and honored to coach such amazing people.
 
Out next camp is not scheduled yet, but will likely be some time in Jan. Check out my Facebook page for additional photos from today.  
 
Photos
Sit-ups are for losers and people do no dick about the abdominal a wall. You wanna train your core? Try a single arm Farmer's Walk with 1/2 - 3/4 BW and you'll feel you core like you never have before.

Sit-ups are for losers and people do no dick about the abdominal wall. You wanna train your core? Try a single arm Farmer’s Walk with 1/2 – 3/4 BW and you’ll feel your core like you never have before.

Once you get the stone to your lap the hard part's over.

Once you get the stone to your lap the hard part’s over.

Awkward overhead carry. This is actually the easiest way to hold the Keg overhead.

Awkward overhead carry. This is actually the easiest way to hold the Keg overhead.