8.15.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Jog 800m to Harley
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk
3×10 KBS
2×5 Burpees
2×5 Tuck Jumps
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
21x KB Suitcase Deads, AHAP +
20m KB Farmer’s Carry +
10/15 Calories on C2 Rower or Air Assault
2:00 rest
4 sets
Then
4x15m Zercher Sandbag Lunges, AHAP
Then:
4×1:00 minute efforts in L-Sit
Make up the difference with Bent-Body Hollows (BBH)
For example, if you L-Sit for 30 sec, immediately do a 30s BBH
If you L-Sit for 15 sec, immediately do 45s BBH
Rest as needed between efforts
Then:
Cool Down

 

STRONGMAN TRAINING
WARM-UP:
Jog 800m to Harley
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk
3×10 KBS
2×5 Burpees
2×5 Tuck Jumps
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Max reps Tire Flip in 60 sec
3 sets 
Then:
In teams of two or three:
200m Hill Sprint +
20x Stone-to-Shoulders @ 95/65 +
20x Stone-to-Shoulders @ 115/85
One player starts off on the run while the others wait. 
When that player returns they begin doing stones as long as it takes the second player to run. 
Then:
Cool Down

 

CRUSH PREP
15 minutes to establish a 3RM TnG Single-Arm DB Squat Snatch (sides must be equal to count)
Then:
In teams of three:
200m Hill Sprint +
40x Squat Cleans
Each time your team completes 40x Squat Cleans move up to the next weight. 
One player starts off on the run while the others wait. 
When that player returns they begin doing Squats Cleans as long as it takes the second player to run. Repeat the process while player 3 runs. 
Weight progressions: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145
25 minute AMRAP
Then:
3000m Team Row Relay (2-player)
Switch players every 50 sec
for time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS
N/A