6.12.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x (10x Squat + 5x Burpee + 15m Lunge + 15m Walk Back )
2×6 Cossack Squats
3×10 KBS @ 40, 50, 60
3×3 Pull-up
Then:
Mobility:
T-Spine
Bretzel Stretch 
Then:
Workout
8 minute clock:
15m Medicine ball Bear Crawl
15m Reverse Medicine Ball  Bear Crawl
15m Ball Slam/Burpee Broad Jump
15m Rock carry
Then:
2x (10x Whipsmash + 10m Rope Pull/Sprint) + 100m ALL-OUT Ski Erg
Rest 2:00, 4 sets
Then:
10x One-Arm DB Snatch (5 left, 5 right) +
20x Medicine Ball Chest Pass (to self) +
30s Bent-Body Hollow +
60s FLR in Rings
2-3 sets, rest as needed between sets
Then:
Cool Down
 
 
Strongman Training
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x (10x Squat + 5x Burpee + 15m Lunge + 15m Walk Back )
2×6 Cossack Squats
3×10 KBS @ 40, 50, 60
3×3 Pull-up
Then:
Mobility:
T-Spine
Bretzel Stretch 
Then:
Workout:
Then:
3-6-9-6-3 Stone-to-Shoulder, tag team-style
Then:
10x Fat-Grip One-Arm DB Snatch (5 left, 5 right) +
40m Sandbag Carry (place bag onto Sled) +
60m Reverse Sled Drag, hands in straps +
40m Sandbag Carry, back to start
Rest fully, 3-4 sets
Then:
Cool Down 
 
 
Crush Games Prep
Max for day Power Snatch + Snatch-Balance
Then:
5-4-3-2-1
Ring Muscle-up + Front Squat
One set @ 185#
Rest Fully
One set @ 205# 
Rest Fully
One set @ 225#
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
By the the second 30 meters the legs were burning.

By the the second 30 meters the legs were burning.

We concluded our Weightlifting practice today with 4x2 OHS, climbing. Everyone looked super solid.

We concluded our Weightlifting practice today with 4×2 OHS, climbing. Everyone looked super solid.

Fat-Grip DB Snatch. A nice tweak from the original version and perfect for Strongman class.

Fat-Grip DB Snatch. A nice tweak from the original version and perfect for Strongman class.

Behold, the ugliest pants any heterosexual man has ever worn.

Behold, the ugliest pants any heterosexual man has ever worn.