2.7.15 Training Sessions (2)

General Preparation
Warm-up
5x Box Breathing Squats
2×10 Dislocates
2×5 Push-ups
Then:
15x Squats +
10x Jump Squats +
5x Tuck Jumps +
2x Pike Jumps
2 sets
Then:
Workout 
EMOM perform 15m Burpee/Broad Jump
8 rounds
Then:
DB Complex:
Biceps Curls +
Upright Rows +
Bent-Over Row +
Thruster +
Lateral Lunge +
Deficit Push-ups (hands in DBs)
6 reps each for 3 rounds in a row @ 2×15#
4 reps each for 3 rounds in a row @ 2×20#
2 reps each for 3 rounds in a row @ 2xAHAP
Then:
Then:
60m Heavy KB Farmer’s Walk +
60 sec L-Hang +
60m Heavy KB Farmer’s Walk + 
60 sec Wall Sit +
60m Heavy KB Farmer’s Walk +
60 sec FLR
All holds are cumulative
Rest 2:00 minutes, repeat
Then:
Cool Down
 
 
Strongman Training
60m Yoke Carry, AFAP
Males use 300# Yoke
Females use 185# Yoke
4 sets, rest plenty
Then:
20 Calories on Ski Erg +
100m Sandbag Carry @ 60-120#, anyhow 
3-5 rounds, try to do each round as fast as possible
Rest as needed between rounds
Then:
Cool Down
 
Coach’s Comments
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Photos
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