9.19.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10xc Hip Hinges
10x Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk 
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
20x Squats + 10x HR Push-ups + 5-1 Rope Climb Ladder
Then:
6x Lunge + SL Balance + SLDL with DBs, climbing
Then:
10×10 KBS Breathing Ladder
Looks like…
10x KBS + 1x Breath
10x KBS + 2x Breath
10x KBS + 3x Breath, etc. 
Then:
Cumulative L-Sit 
Amateur – 1:00
Pro – 2:00
Elite – 3:00
Every drop do 15x “perfect” Wall Ball @ 20/14
Then:
Cool Down

 

STRONGMAN TRAINING
Carry Medley:
50′ each:
Zercher Yoke, AHAP +
Heavy DB +
Overhead Keg
Rest fully, 4 runs
Then:
50′ uphill Reverse Sled Drag +
50′ Forward Sled Drag, both climbing
4-5 runs
Then:
Cool Down

 

COMPETITIVE FITNESS
10 minutes to build and establish 3RM Front Squat 
Then:
Against a 2:00 clock:
12/10 Calorie Row/AA Bike +
10x OHS @ 115/95 +
Max Reps Deads (same load) in the time remaining
1:1 Rest, 4 sets
Score equals lowest set of Deads
Then:
10 minute AMRAP
Partner Sandbag Hill Sprints
Then:
Cool Down

 

COACH’S COMMENTS
N/A

PHOTOS

Get past the sticking point.

Get past the sticking point.

The exchange had to smooth. The penalty was 10x In-Sync Partner Burpees for each drop.

The exchange had to be smooth. The penalty was 10x In-Sync Partner Burpees for each drop.