2.28.15 Training Sessions (2)

General Preparation
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings, 4 ways
20x Hip Hinges
2×10 Half Bridges
2x15m Lunge + 15m Tin Man Walk
2×5 Jump Squats
2×10 Dislocates
2×5 Burpees
Then:
Mobility:
T-Spine
Then:
Workout:
5:00 minute stations:
1. Hex Bar Deadlift (10:10)
2. Ski Erg (10 cals:10 cals)
3. 10x Whipsmash + 10m Rope Pull/Sprint
4. Target Burpees (5:5) @ 8″ Pull-up Bar
2 rounds
Rest 1:00 minute between sets
Then:
Cool Down
 
 
Strongman Training
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings, 4 ways
20x Hip Hinges
2×10 Half Bridges
2x15m Lunge + 15m Tin Man Walk
2×5 Jump Squats
2×10 Dislocates
2×5 Burpees
Then:
Workout:
Establish max weight Farmer’s Carry for 30m, then two runs with 80% of that.
Then:
30m Zercher sandbag carry + 30m sprint + 30m heavy prowler push
3-5 rounds
Rest fully between sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Learning new things and gaining inspiration from others makes this job fun. When I can do it with my friends and co-workers it's even more enjoyable. Check out my FB page for a several photos from the weekend in Auburn at the Eleiko Strength Coach Seminar.

Learning new things and gaining inspiration from others makes this job fun. When I can do it with my friends and co-workers it’s even more enjoyable. Check out my FB page for several photos from our weekend in Auburn at the Eleiko Strength Coach Seminar.