7.25.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
20x Iron-Cross Kicks
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Double-Clap Burpees
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
1:00 FLR, every 10 sec perform a strict Push-up
Rest 1:00, repeat
Then:
20x Bulgarian Bag Halos +
20x Goblet Squats
3 sets
Then:
30s Hard Effort (Row, Ski Erg, or Airdyne) + 90s Rest
During “rest” do some Wall Balls @ 20/14#
Choose one of the following:
Elite: 20 reps
Pro: 15 reps
Amateur: 10 reps
10 rounds
Then:
“Last Man Standing” Wall Sit
Then:
Cool Down

 

STRONGMAN TRAINING
5 minutes to Tire Flips, nice and easy to prime the back.
Then:
6×3 Dead-Stop Axle Deadlift, AHAP
Allow the bar to rest on the ground between reps
Then:
P1 5x Sandbag Over-the-Shoulders, AHAP
P2 Rest
Switch, 4-6 rounds each
Then:
Cool Down

 

COMPETITIVE FITNESS
BB Improv
Then:
Max for day 3RM TnG Cycled Squat Snatch
Then:
150 Calorie Row, alternate partners every 25 calories (3 rounds each) +
80 Calorie Assault Bike, alternate partners every 20 calories (2 rounds each) +
10 Hill Sprints, alternate partners every other sprint
Rest fully
Then:
Heavy “DT”
Put 205# on the bar and perform tag team style
12x Deadlifts +
9x Hang Power Clean + 
6x STO
5 rounds each
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Taking a page from my Games experience this week with the Sandbag Over-the-Shoulders. Except instead of 25 in a row at the end of a Chipper, we did sets of five Tag Team Style. That also allowed us to go a little heavier than we would have been able to otherwise.

Taking a page from my Games experience this week with the Sandbag Over-the-Shoulders. Except instead of 25 in a row at the end of a Long Chipper, we did sets of five Tag Team Style. That also allowed us to go a little heavier than we would have been able to otherwise. Tucker fighting.