2.14.15 Training Sessions (2)

General Preparation
Warm-up:
Jog 400m
20x Balancing Leg Swings
2x15m Lunge + Spider Stretch
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Dislocates
2×5 Push-ups
Then:
Mobility:
T-Spine
Couch Stretch, 2×30 sec each
Then:
Workout:
DB Man-Maker + Strict Pull-up
5/1, 4/2, 3/3, 2/4, 1/5
2 sets
Then:
200m Sprint +
30m OH plate Lunge 
Rest 90 sec
Then:
200m Sprint +
15m Sandbag Lunge, right shoulder +
15m Sandbag Lunge, left shoulder 
90 sec rest
Then:
200m Sprint +
15m KB Suitcase Lunge, right hand
15m KB Suitcase Lunge, left hand
Rest 90 sec
This is one block, do two
Then:
3:00 minute cumulative L-Sit Hold 
 
 
Strongman Training
Warm-up:
Jog 400m
20x Balancing Leg Swings
2x15m Lunge + Spider Stretch
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Dislocates
2×5 Push-ups
Then:
Workout:
5x Tire Flips, rest 60 sec
5 sets
Strive for perfect technique
Then:
30m Heavy Keg Carry +
30m Sprint +
30m Farmer’s Carry +
30m Sprint +
30m Prowler Push +
30m Sprint
Rest while other players go
3-4 rounds
Then:
Cool Down with L-Sits
 
Coach’s Comment
N/A
 
Photos
The goal of the Farmer's Walk is speed. No matter how much weight your carrying, carry it fast. Keep your steps short and fast. Erin looking solid.

The goal of the Farmer’s Walk is speed. No matter how much weight you’re carrying, carry it fast. Keep your steps short and fast. Erin looking solid.

I always tell our athletes to drive the legs in a 45 deg angle into the tire. This photo illustrates that point well. You're not lifting the tire up. You're pushing the tire over.

I always tell our athletes to drive the legs in a 45 deg angle into the tire. This photo illustrates that point well. You’re not lifting the tire up. You’re pushing the tire over.

Jenny hoisting the 450# tire.

Jenny moving into the 450# tire.

I was impressed with Lelia's  tenacity today. She struggled with this tire on the first few sets, but nailed it by the final set. As always. Great job Lelia!

I was impressed with Lelia’s tenacity today. She struggled with this tire on the first few sets, but nailed it by the final set. As always. Great job Lelia!

Ugg. The Prowler always sucks.

The Prowler always sucks.

A firm grip is needed. Wrap your thumbs around the handles and try overlap your index and middle fingers. The implements should lean slightly in the direction you're going.

A firm grip is needed. Wrap your thumbs around the handles and try to overlap your index and middle fingers. The implements should lean slightly in the direction you’re going.

 

Video