2.21.15 Training Sessions (3)

General Preparation
Warm-up:
5:00 Jump Rope
Then:
30x German Arm Swings
3x15m Lunge + 15m Reverse Bear Crawl
2x15m Toe Hops + 15m Walk Back
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
Then:
Mobility:
T-Spine
Couch Stretch, 2×30 sec each side
Then:
Workout:
5×5 KB Windmill, AHAP
Then:
30 sec Hard Row, Ski, Airdyne +
90 sec “rest” 
10 rounds
During “rest” alternate between the following
Rounds 1-5: 10x DB Lunges + 10x Barrier Hop 
Rounds 6-10: 10x Split Jumps + 5x “Sideways” Toes-to-Bar
Then:
3×40 sec Box Arch Holds
Then:
Cool Down
 
 
Strongman Training
Warm-up:
400m Jog
Then:
30x German Arm Swings
3x15m Lunge + 15m Reverse Bear Crawl
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
3×10 KBS @ 50, 60, 70
Then:
Mobility:
T-Spine
Paleo Chair, 2x 30 sec
Then:
Workout
200m Heavy Forward Sled Drag +
5x Tire Flip
3 sets
Then:
400m Farmer’s Walk (single player option) @ 220/180#
Every time you put the weight down perform 10x Burpees 
OR 
800m Farmer’s Walk (two player option) @ 260/180#
Every time you put the weight down perform 10x Burpees 
for time
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
3:00 minute Jump Rope
Then:
30x German Arm Swings
3x15m Lunge + 15m Reverse Bear Crawl
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
Mobility:
Couch Stretch
Then:
Workout:
Then:
4x15m Front Loaded Axle Lunges, AHAP
Then:
30 sec Hard Row, Ski, Airdyne +
90 sec “rest” 
10 rounds
During “rest” perform 20x Double-Unders OR 2x Muscle-ups
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
The Sled Drag is so simple. Throw the straps over your shoulder and walk. The benefit of this is we learn to grind. We learn to put our head down and trudge through. You're not really training a specific muscle. It's the conversation between your ears that weighs in strongest.

The Sled Drag is so simple. Throw the straps over your shoulder and walk. The benefit of this is we learn to grind. We learn to put our head down and trudge through. You’re not really training a specific muscle. It’s the conversation between your ears that weighs in strongest.

Off they go.

Off they go.

The Sled Drags prior to these served as a nice pre-fatigue for the tire flips that followed. Inna fighting.

The Sled Drags served as a nice pre-fatigue for the tire flips that followed. Inna fighting.