12.20.14 Training Sessions (3)

Workout 1, General Preparation
Group Dynamic Warm-up, 5-8 minutes
Then:
Player has 2:00 minutes to do each  exercise:
Whatever time is left in the 2:00 minutes is rest
400m Run +
25x Wall Ball +
Row 250m +
20x Burpees +
Ski 200m +
2x (5x Hex Bar Deadlift + 15m Walk w/Bar) +
20x Bulgarian Bag Halos (alternating)
3 rounds
Then:
Cool Down
 
 
Workout 2Strongman
Group Dynamic Warm-up, 5-8 minutes
Then:
30m Reverse Crucifix Drag +
30m Explosive Sled Pulls (see my instagram feed for a sample.)
60 sec rest +
100m Overhead Keg Carry (switch hand position at 50m mark w/o putting Keg down) +
2:00 minute rest
4 sets
Then:
30m Forward Crucifix Drag +
30m Sled Chest Flyes +
60 sec rest +
15x Clap Push-up (off tire if necessary) +
2:00 minute rest
4 sets
Then:
Cool Down
 
Workout 3, Power
Get warm
Then:
Snatch BB Complex @ 45#
Then:
5×1 Power Snatch @ 80%, speed emphasis
Then:
Set a clock for 10 minutes
Run 1 mile
Rest in the time remaining.
Then:
At 10:00 minute mark athlete has another 10 minutes to do the following:
3 rounds of 
10x Power Clean +
10x Burpee/Bar Hops
Rest the remainder of 10:00
At 20:00 mark Row or Ski 2000m 
Then:
Fall Down
 
Coach’s Comments
N/A
 
Photos
Reverse Crucifix Drag. Pinch the scapula tightly together and hold them there for 30m.

Reverse Crucifix Drag. Pinch the scapula tightly together and hold them there for 30m.