9.30.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
T-Spine
Then:
WORKOUT:
Animal Movements:
15m Prisoner Lunge + 15m Reverse Prisoner Lunge
15m Gorilla Hop, left + 15m Gorilla Hop, right
15m Forward Bear Crawl + 15m Reverse Bear Crawl 
15m Forward Crab Walk + 15m Reverse Crab Walk 
15m Frog Hop + 15m Walk Back
15m Alligator Crawl + 15m Walk Back
15m Duck Walk + 15m Walk Back
Then:
Carry Medley, 60m each:
Keg Carry +
KB Farmer’s Carry +
Sandbag Carry, anyhow
Rest fully, 4 sets each athlete
Then:
Work up to a challenging KB TGU (one each arm) in 2-3 sets
Then:
2x KB TGU +
20x Split Jumps +
2x KB TGU +
10x Box Jumps +
2x TGU +
5x Reverse Burpees
15 minute AMRAP
Then:
Cool Down

 

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
T-Spine
Then:
WORKOUT:
Animal Movements:
15m Prisoner Lunge + 15m Reverse Prisoner Lunge
15m Gorilla Hop, left + 15m Gorilla Hop, right
15m Forward Bear Crawl + 15m Reverse Bear Crawl 
15m Forward Crab Walk + 15m Reverse Crab Walk 
15m Frog Hop + 15m Walk Back
15m Alligator Crawl + 15m Walk Back
15m Duck Walk + 15m Walk Back
Then:
Carry Medley, 60m each:
Keg Carry +
KB Farmer’s Carry +
Sandbag Carry, anyhow
Rest fully, 4 sets each athlete
Then:
BB Push Press Mini Strength Ladder
6-5-4-3-2-1
Build to a heavy single
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
Box Stretch
Then:
2×5 Band Tears
2×10 Dislocates
15m Lunge/Spider Stretch + 15m Bear Crawl
2×5 Tuck Jumps
Then:
2x Muscle Snatch + 2x OHS + 2x Snatch Balance 
3 sets to warm-up, keep it light
Then:
15-minutes to establish a semi-heavy complex:
Power Snatch + OHS + Snatch Balance
Then:
10x C2B Pull-ups +
10x Burpees +
Hang Power Clean 4-8-12 @ 175/135
3 Rounds, not too crazy of a pace
Then:
Cool Down with any other practice you might want before Crush Games

 

COACH’S COMMENTS
N/A

 

PHOTOS

Some people are just built to pick up heavy shit and carry. My man JR is one of those guys.

Some people are just built to pick up heavy shit and carry it. My man JR is one of those guys.

Joe sprinting with the Sandbag.

Joe sprinting with the Sandbag. The programming doesn’t always have to be complicated. It just has to produce the desired outcome. If you want to get strong you have to pick up stuff the average people can’t.