3.28.15 Training Sessions (2)

General Preparation
Warm-up:
Jog 400m
10x Balancing Leg Swings
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
3×10 KBS 
2×5 Band Tears
2×10 Dislocates
2×5 Burpees with Explosive Vertical Jump
3×3 Pull-ups
Then:
Mobility:
N/A
Then:
Workout
“Burpee Prison Run”, variant
20-16: KBS @ 50/40 
15-11: Ball Slam @ 30/20
10-6: Burpees
5-1: Strict Pull-ups
Chase each round with a 200m run
for time
Then:
Fall Down
 
 
Strongman Training
Warm-up:
Jog 400m
10x Balancing Leg Swings
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
3×10 KBS 
2×5 Band Tears
2×10 Dislocates
2×5 Burpees with Explosive Vertical Jump
3×3 Pull-ups
Then:
Mobility:
N/A
Then:
Workout:
35 minutes AMRAP
Rotate casually through the following exercises:
12x HR Farmer Deadlifts @ 230/150# +
20x Sledgehammer on Tire (1:1) +
60m Prowler, light and fast
10x Sandbag Thrusters @ 60/40# +
30m Reverse Mat Drag +
200m Jog
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
I unveiled the Mat Drags as one of day's Strongman Stations.

I unveiled the Mat Drags in one of day’s Strongman Stations.

It's a finger strengthening exercise. The mats are 3/4" thick and the friction of the road is perfect for 30m.

It’s a finger strengthening exercise. The mats are 3/4″ thick and the friction of the road is perfect for 30m.

Inna and Lucy mid-drag.

Inna and Lucy mid-drag.

A new drill we'll be doing in our next OLY camp. There's still some space. Sign up here.

A new drill we’ll be doing in our next OLY camp. There’s still some space. Sign up here.

Wheeler flying during the run portion of the Burpee Prison Run variant.

Wheeler flying during the run portion of the Burpee Prison Run variant.

Your potential is right in front of you. Take it.

Your potential is right in front of you. Take it.