8.22.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
Jog 800m 
10x Balancing Leg Swings
10x Hip Hinges, on last rep do Super Hinge Stretch (hold for approximately 15-20 sec each side)
20x Iron Cross Kicks
Lunge Stretch (5/5/5)
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
20 minute AMRAP
5x Reverse Burpees 
10x Goblet Squats
15x KBS (same KB)
200m Hill Run
Then
150/120 cal Partner Row
Switch every 15 pulls
Then:
Cool Down

 

STRONGMAN TRAINING
Group Dynamic warm-up, 5-8 minutes
Then:
Super Yoke, max 100′ carry for the day.
Then:
4×6 Keg press, on 6th rep do a 30m overhead Keg Carry
Then:
30x Strict Towel Pull-ups

COACH’S COMMENTS
N/A

 

PHOTOS

The Super Yoke is becoming one of my favorite tools. It is simple and oh so demanding.

The Super Yoke is becoming one of my favorite tools. It is simple and oh so demanding.

On the sixth press carry the keg overhead for 30m. Kara mid press.

On the sixth press carry the keg overhead for 30m. Kara mid press.