4.4.15 Training Sessions (2), Swamp Dash

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Band Tears
2×10 Dislocates
2×5 Push-up 
2×5 Tuck Jump
5x Broad Jump, max effort
Then:
Mobility
T-Spine
Then:
Workout
“Locomotor Mountain”
1st minute sprint 15m
2nd minute sprint 15m + 15m backpedal
3rd minute sprint 15m + 15m backpedal + 15m bear crawl 
4th minute sprint 15m + 15m backpedal + 15m bear crawl + 15m broad jump
5th minute sprint 15m + 15m backpedal + 15m bear crawl + 15m broad jump + 15m sprint
6th minute sprint 15m + 15m backpedal + 15m bear crawl + 15m broad jump
7th minute sprint 15m + 15m backpedal + 15m bear crawl 
8th minute sprint 15m + 15m backpedal
9th minute sprint 15m
Then:
10x DB Push Press +
20x Box Jumps
Every 2:00 minutes x 5
Rest completely
10x Goblet Squat +
20x Step-up Hops 
Every 2:00 minutes x 5
Then:
Cool Down with a 400m walk
 
 
Strongman Training
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Band Tears
2×10 Dislocates
2×5 Push-up 
2×5 Tuck Jump
5x Broad Jump, max effort
Then:
Mobility:
T-Spine
Then:
Workout:
Warm-up with 4×3 Tire Flips for QUALITY
Then:
10-15 minutes to work up on the Yoke and Farmer’s Carry (simultaneously) 
Then:
30m Heavy Yoke Carry right into 30m Heavy Farmer’s Walk
4 sets, rest plenty between sets
Then:
Cool Down with 400m Walk
 
Coach’s Comment
N/A
 
Photos
A great time yesterday with some great people. Thanks to all who came out and stopped by our RV.

A great time yesterday with some great people. Thanks to all who came out and stopped by our RV.