4.11.15 Training Sessions (2)

General Preparation
“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:
KB Suitcase Lunges (15m each arm)
1 set @ 30/50#
1 set @ 40/60
1 set @ AHAP
Then:
1x Burpee + 1x Ball Slam
2x Burpee + 2x Ball Slam
3x Burpee + 3x Ball Slam
Climb the ladder as high as possible in 6 minutes
Then:
20x Bulgarian Bag Halos +
Rd 1: 10x Strict Toes-to-Bar
Rd 2: 3x (30/30) Bent Body Hollows
Rd 3: 30s Handstand Holds (20 deg)
Rd 4: 3x (20/10) Slide Board Mountain Climbers
2 rounds
Then:
Cool Down
 
 
Strongman 
“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:
“Hell’s Half-Mile”
800m Farmer’s Carry
Every time you drop do 5x Burpees 
for time
Then:
Cool Down with Core Work
 
Coach’s Comment
N/A
 
Photos
Steve grinding it out. The Hell's Half Mile workout is as mental as it is physical because of the sheer volume.

Steve grinding it out. The “Hell’s Half Mile” workout is as mental as it is physical because of the sheer volume.

The Erins.

The Erins.

I gave Latissa the men's weights today. She kicked ass. So strong.

I gave Latissa the men’s weights today. She kicked ass. So strong.

Zac going solo. It's a meditative experience yourself. Hopefully he treated it as such.

Zac going solo. It’s a meditative experience by yourself. Hopefully he treated it as such.

The 8am results.

The 8am results.