5.23.15 Training Sessions (3)

General Preparation
Warm-up:
60 sec of heavy medicine ball throws at close proximity. 
5x Oblique + 5x Chest Pass + 5x Oblique 
After 60 sec perform 5x Ball Slam/Burpees each
Then rest 60 secs.
3 sets to warm-up
Then:
Mobility:
T-Spine
Then:
Workout 
8 minutes of KB Carries
Alternate every 15m between the following carries. Tight rope each one.
Single-Arm OH, left
Single-Arm OH right
Suitcase Carry, left
Suitcase Carry, right
Cradle Carry, handle left
Cradle Carry, handle right
Goblet Carry
Then:
4×5 “Triple Jumper” Box Step-ups (no assistance from trail leg)
Then:
5:00 cumulative 20 Degree Handstand Hold 
Every time you break do 10x Heavy ATW each direction
Then:
3:00 cumulative Dip Supports, stationary
Every time you break do 10x Stir-the-Pot on Swiss Ball each direction
Then:
1:00 cumulative Bent-Arm Chin Hang
Don’t break!
Then:
Cool Down
 
 
Strongman Training
Warm-up:
60 sec of heavy medicine ball throws at close proximity.
5x Oblique + 5x Chest Pass + 5x Oblique
After 60 sec perform 5x Ball Slam/Burpees each
Then rest 60 secs.
3 sets to warm-up
Then:
Mobility
T-Spine
Then:
Workout:
15m to establish 3RM Axle Deadlift
Then:
Super Yoke Relay
Tag Team style: 30m each, 15m each, 10m each, 5m each
Rest fully
3 sets
Then:
2:00 cumulative L-Sit
Each time you drop do 3x Stone-to-Shoulder
Then:
Cool Down
Results
3RM Axle Deadlift:
Erin O. – 225#
Amber C. – 215#
Shari O. – 155#
Nancy J. – 175#
Zac Z. – 375#
Cristian A. – 285#
Patrick P. – 255#
Xeve S. – 345#
Daniel D. – 295#
Steve S. – 315#
George S. – 255#
Robyn S. – 200#
Lucy R. – 200#
Kelly W. – 195#
Farrah P. – 175#
Lelia G. – 165#
Rachel S. – 165#
Jaime B. – 155#
Susan K. – 215#
Erin G. – 235#
 
 
Crush Prep
15 minutes to establish Max Triple for Hang Clean (full squat)
Then:
120x Team Pull-ups, partition work as you see fit.
Rest fully
Then:
20 Calorie Ski +
15m Stubby Axle OH Lunge @ 165# +
15m Handstand Walk 
4 rounds, each for time
Rest fully between rounds
 
Coach’s Comment
N/A
 
Photo
Lucy is getting STRONG. She pulled 200# for a triple with the axle today. I remember not so long ago when she was scared to jump onto a 17.5" box. When you commit to the process and trust the guidance you're given big things happen.
Lucy is getting STRONG. She pulled 200# for a triple with the axle today. I remember not so long ago when she was scared to jump onto a 17.5″ box. When you commit to the process and trust the guidance you’re given big things happen.
George at the top.
George at the top.
One of the inherent positives about the Yoke is it places a demand on the entire body. Every muscle, from your toes to your nose, MUST be involved.
One of the inherent positives about the Yoke is the demand it places on the entire body. Every muscle, from your toes to your nose, MUST be involved.
Kelly about to take off.
Kelly about to take off.
I used Steve today as the example of how to proper move the Yoke. You must move with a sense of urgency. Keep your steps short, quick and precise.
I used Steve today as the example of how to properly move the Yoke with speed. You must move with a sense of urgency. Keep your steps short, quick and precise. Most of all you must believe you can move it.