3.7.15 Training Sessions (3)

General Preparation
Warm-up:
Jog 400m
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Bear Crawl
50x Alternating Supermans
3×20 Alternating KBS @ 40, 50, 60, 70
3×10 Split Jumps
3×5 Strict Pull-ups
Then:
Mobility:
T-Spine
Then:
Workout:
12 minute AMRAP
10x Sumo Deadlifts +
15x DB Push Pres
Then:
30s Hard Row/Ski/Airdyne +
90s Rest
During “rest” perform 10x Split Jumps + 5x Target Burpees @ 8′
7-10 rounds
Then:
Cool Down
 
Strongman Training
Warm-up:
Jog 400m
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Bear Crawl
50x Alternating Supermans
3×20 Alternating KBS @ 40, 50, 60, 70
3×10 Split Jumps
3×5 Pull-ups
Then:
Mobility:
N/A
Then:
Workout:
5×5 Stones-to-Shoulders
Rest plenty between
Then:
Litvinov Conversion
10x Axle Deadlift, AHAP +
30m ALL-OUT sprint
4 sets (2 sprinting left, 2 sprinting right)
Rest fully
Then:
1:00 Sandbag Zercher Hold @ 120/80#, every 10s perform a squat with the bag
 
Competitive Fitness
Warm-up:
Jog 400m
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Bear Crawl
50x Alternating Supermans
3×20 Alternating KBS @ 40, 50, 60, 70
3×10 Split Jumps
Then:
Mobility:
Athlete-specific
Then:
Workout:
Suggested warm-up for 15.2
2 rounds of 2x OHS @ 115/75 + 3x Strict Pull-ups
2 rounds of 3x OHS @ 115/75 + 3x Kipping Pull-ups
2 rounds of 4x OHS @ 115/75 + 3x C2B Kipping Pull-ups
Then:
15.2
Every 3 minutes for as long as possible complete:
 
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Coach’s Comment
N/A
 
Photos
It was a busy Saturday. Great energy and efforts.

It was a busy Saturday. Great energy and efforts.

Stephen warming-up with some heavy Single-Arm Swings.

Stephen and Szabo warming-up with some heavy Single-Arm Swings.

When we added the new platforms inside the gym we ended up with some nice pieces of gym mat for outside area that were perfect for doing stone work.

When we added the new platforms inside the gym we ended up with some extra pieces of gym mat that were perfect for doing stone work outside.

Andy settling up to shoulder the 115# stone.

Andy settling up to shoulder the 115# stone.