1.31.15 Training Sessions (3)

General Preparation
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
20x German Arm Swings
20x Hip Hinges, no arms
2x15m Lunge for Stretch
2×5 Wall Squats
2×10 Tempo Squats 
2×5 Jump Squats
3×10 KBS @ 40, 50, 60
Then:
Mobility:
N/A
Then:
Workout:
P1 15m of 3x Axle Deadlift + 3x Steps, AHAP
P2/P3 Rest
4 rounds each
Then:
20x Split Jumps +
15m Heavy Prowler March 
4-5 rounds
Then:
Cool Down:
3×3 Walkout Planks (hold end position for 5 sec each rep)
 
 
Strongman Training
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
20x German Arm Swings
20x Hip Hinges, no arms
2x15m Lunge for Stretch
2×5 Wall Squats
2×10 Tempo Squats 
2×5 Jump Squats
Then:
Mobility:
N/A
Then:
Workout:
Work up on Yoke Carry
Then:
4x60m Yoke Carry, AHAP (put down at 30m, turn around, and immediately come back).
I put some footage on my Instagram page. 
Then:
4xME in 60 sec Stone-to-Shoulder
Rest while partner goes
Then:
Cool Down
 
Competitive Fitness
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
20x German Arm Swings
20x Hip Hinges, no arms
2x15m Lunge for Stretch
2×5 Wall Squats
2×10 Tempo Squats 
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Burpees
Then:
Mobility
T-Spine 
Then:
Workout:
4×15 Kipping Toes-to-Bar
Try to go unbroken each set. 
Exactly 2:00 sec rest between sets 
If you leave any reps on the table make up the difference with Burpee/Broad Jumps (must be done during 2:00 min rest)
For example, if you only do 10 TTB, immediately drop down and do 5x Burpee/Broad Jumps during your rest
Then:
Set a clock for 1:00
Perform 10x Thrusters.
In time remaining do ME Double Unders
Rest 1:00, 3 sets
Rest fully, repeat
Then:
Cool Down with Prowler Marches. Check out my Instagram page for a little fun footage. 
 
Coach’s Comment
N/A
 
Photos
Working up to a heavy 60m Yoke Carry.

Working up to a heavy 60m Yoke Carry.

The Yoke is not for the meek. It's heavy. It's nasty. It hurts. But in the end it will make you a force to be reckoned with.

The Yoke is not for the meek. It’s heavy. It’s nasty. It hurts. But in the end it will make you a force to be reckoned with.

3x Axle Deadlifts + 3 Steps. Go as heavy as possible for 15m.

3x Axle Deadlifts + 3 Steps. Go as heavy as possible for 15m.

Zac asked me today what the Yoke was good for. Well, in my opinion there is no better way to train the nervous system; no better way to experience an intensity/load that you wouldn't otherwise be able to experience. The load is so heavy the abdominal wall can't help but fire. In essence, it's one of the best core exercises there is.

Zac asked me today what the Yoke was good for. Well, in my opinion there is no better way to train the nervous system; no better way to experience an intensity/load that you wouldn’t otherwise be able to experience. The load is so heavy the abdominal wall can’t help but fire. In essence, it’s one of the best core exercises there is, second only to the OLY lifts.

Working through Thrusters.

Working through Thrusters.

In the time remaining in the minute do as many Double Unders as possible. But be care full, you have three sets and only one minute to rat between. So find your groove and be careful not to overextended yourself. Speed and consistency are key.

In the time remaining in the minute do as many Double Unders as possible. But be careful, you have three sets and only one minute to rest between. So find your groove and try not to overextended yourself. Speed and consistency are key.

Something new I'm playing with: The Prowler March. These will back on Tag Team Tuesday.

Something new I’m playing with: The Prowler March. The goal is not to go as fast as possible. The goal is to actually go as slow as possible but still keep the Prowler moving. These will be back on Tag Team Tuesday. There’s something special about simple, grinding exercises. Sometimes the most effective exercises are the simplest. 

It's gotta be fun too. Susan adding insult to injury on Jenny last set.

It’s gotta be fun too. Susan adding insult to injury on Jenny last set.