5.16.15 Training Sessions (2)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
3×5 KBS/Goblet Squats @ 40, 50, 60
Then:
15m Forward Lunge + 10x Jump Squats
15m Reverse Lunge + 10x Split Jumps
15m Forward Lunge + 5x Burpees
15m Forward Lunge + Reverse Crab Walk
Then:
Mobility
T-Spine
Then:
Workout:
45 seconds of work, 15s of transition time
Hard Row (set a standard for yourself and maintain it)
Burpee/Lateral Barrier Hop over Parallette
Alternating Bulgarian Bag Halos (3:3) 
Hard Ski Erg (set a standard for yourself and maintain it)
Wall Sit
BB Thrusters @ 45/35
Whip Smash, explosive singles
Dead Hang, every 10 sec perform a Strict Pull-up
Rest
4 rounds
Then:
Cool Down
 
 
Strongman Training
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
3×5 KBS/Goblet Squats @ 40, 50, 60
Then:
15m Forward Lunge + 10x Jump Squats
15m Reverse Lunge + 10x Split Jumps
15m Forward Lunge + 5x Burpees
15m Forward Lunge + Reverse Crab Walk
Then:
Mobility
T-Spine
Then:
Workout:
3x30m Tire Flip
Rest fully between sets
Then:
Males @ 80#, Females @ 60#
40x Burpee + 60m Sandbag Bear Hug Carry +
30x Burpees + 60m Sandbag Bear Hug Carry +
20x Burpee + 60m Sandbag Bear Hug Carry
10x Burpee + 60m Sandbag Bear Hug Carry
for time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Video
 
Today we attended the Level I USA Weightlifting Seminar with Coach Michael Cohen. Here is his 14 years old son Snatching 95 kilos. Impressive.