1.24.15 Training Sessions (3)

General Preparation
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×10 Half-Bridges
2×10 Shoulder Dislocates
3×5 Burpees
3×5 KB Bottoms-up Press, AHAP
Then:
Mobility:
T-Spine
Then:
Workout:
5x Strict Toes-to-Bar +
5x KB Windmill, each +
5x Walkout Planks +
5x Dead-stop Goblet Squat
5 sets for quality
Then:
100m Row/Ski +
20-18-16-14-12-10-8-6-4-2 DB Snatch (1:1) +
30s Wall Sit
20 minute time cap
Then:
Cool Down
 
 
Strongman Training/Competitive Fitness
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×10 Half-Bridges
2×10 Shoulder Dislocates
3×5 KB Bottoms-up Press
Then:
Mobility:
T-Spine
Then:
Workout:
Press Medley
Set a clock for 1:00 minute
5x Keg @ 30-75#, 3x Axle, Max Reps Fat-Grip DB in time remaining
Rest 2:00 minutes
3 sets
Then:
60m Prowler Push, AHAP
Rest while partners go
5 sets
Then:
60m Farmer’s Walk, AHAP
Rest while partners go
4 sets
OR 
10x Farmer Deadlifts + 
15m Farmer’s Walk +
1x Rope Climb
4-5 sets depending on time
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Cedric showing some improvement.

Cedric showing some improvement.

During the pause portion of the Front Squats keep the torso active and engaged while the legs rest. After three second fire out of the hole.

During the pause portion of the Front Squats keep the torso active and engaged while the legs rest. After three second fire out of the hole like a rocket. 

The best.

The best.