7.18.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
20x Iron Cross Kicks
2×10 Runner’s Bridges
2x15m Lunge + 15m Tin Man Walk 
3×5 KBS/Goblet Squats
2×10 Dislocates
2×5 Push-ups
2×10 Elbow Taps
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
4x30m KB Suitcase Lunge, AHAP
Chase each set with 12x Skater Lunge Jumps
Then:
300m Run +
2x (30/30) Mountain Climbers, “rest” in FLR position +
60s KB Rack Hold, AHAP +
40s 30 deg. Handstand Hold +
30s Bent-Body Hollow +
20s Bent-Arm Chin Hang from Pull-up Bar
Rest a bit, repeat once
Then:
5-minute foam roll cool down

 

STRONGMAN TRAINING
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
20x Iron Cross Kicks
2×10 Runner’s Bridges
2x15m Lunge + 15m Tin Man Walk 
3×5 KBS/Goblet Squats
2×10 Dislocates
2×5 Push-ups
2×10 Elbow Taps
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:

3x60m Empty Prowler Sprints to warm-up
Then:
4x30m Straight-Arm Prowler Push, across
The sled should be heavy enough that you cannot sprint
Then:
8x (20/10) Keg Carry for max distance
Then:
30/20 Towel Pull-ups, partition as needed.

 

COACH’S COMMENT
N/A

 

PHOTOS

It should be heavy enough that running is NOT an option.

It should be heavy enough that running is NOT an option.

Marlon grinding.

Marlon grinding it out.

Some of the 9amers doing the Tabata Keg Carry.

Some of the 9amers doing the Tabata Keg Carry.

By the end of 4:00 minutes the low back starts talking big time.

By the end of 4:00 minutes the low back starts talking big time.