5.9.15 Training Sessions (2)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Reverse Crab Walk + 15m Tin Man Walk + 15m Reverse Bear Crawl
Then:
15x Squats +
10x Burpees +
5x Tuck Jumps
3 sets
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout
KB Windmill Strength Ladder
5-4-3-2-1
Then:
4×4 Single-Leg, Single-Arm KB Strict Press (opposite leg/arm loading) 
Then:
10 minutes to establish max for day KB TGU (left and right)
Then:
60 sec TGU (30 sec up, 30s down) @ 50% of max for day +
3x Wall Walk +
Paused TGU (10 sec at each position) @ 50% of max for day +
3x Wall Walk +
Full Speed TGU @ 80% of max for day
This is one set
3 sets
Then:
500m Row or Ski for time, ALL-OUT
Then:
Cool Down

 

Strongman Training
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Reverse Crab Walk + 15m Tin Man Walk + 15m Reverse Bear Crawl
Then:
15x Squats +
10x Burpees +
5x Tuck Jumps
3 sets
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
3x60m Empty Prowler Pushes, to warm-up
Then:
10x Double Overhand Axle Deadlift @ 165/115# +
5x Stone-to-Shoulder, AHAP
4 sets
Then: 
For the rest of class…
60 Meter Prowler Push, empty
100 Meter Sandbag Run (80/60), anyhow +
200 Meter Sprint
Rest 2 minute between rounds.
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Recovery is greater than half the battle. If you aren't taking the steps to recover you aren't training.

Recovery is greater than half the battle. If you aren’t taking steps to recover you aren’t training.