10.6.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
400m Jog
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
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:
P1 8x Sandbag Ground-to-Overheads @ 60/40 + 2x30m Shuttle with bag on shoulders
P2 Dead Hang for duration of Sandbag work
P3 Rest
10 minute AMRAP
Then:
P1 8x H.R. Farmer Bar Deadlifts + 30m Farmer’s Carry (15m out, 15 back)
P2 Rest
P3 Rest
Max rounds in 10 minutes
Then:
3-Player, 10-Minute Ski Erg Challenge
Rotate every 20 Pulls
Male goal = 250 calories
Female goal = 180 calories
Then:
Cool Down

 

STRENGTH
WARM-UP:
400m Jog
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
Then:
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:
WORKOUT:
3×10 Good Mornings, light to get warm
Then:
Front Squats with chains
3-3-3-3, across
The final rep of each set should suck. 
Then:
4×15 DB Bent-Over Row 
Then:
Cool Down with rotator cuff and core work.

 

COMPETITIVE FITNESS
Back Squat and Strict Press
De-Load:
40%x5
50%x5
60%x5
Then:
4×10 (each direction) Stir-the-Pots 
Between sets play with Prone Hovers on the Swiss Ball. Try for 60 sec of tension. 
Then:
Cool Down

 

COACH’S COMMENTS
I posted two new events into the events calendar. On Nov 7th we’re debuting our Golden Hammer Strongman Challenge. You can beginning signing up later this week. The cost is a modest $35. We’ve also scheduled our first CF Throwdown on Nov 17th. These are FREE and open to the fitness community. You can read more about both here

 

PHOTOS

On the final rep carry the implements 15m and back again.

On the final rep carry the implements 15m and back again.

I replaced the word "relay" with "challenge" because after weeks and weeks of trials I now know that 250 calories for three men in 10 minutes is flat out getting after it. The guys missed by 10 cals today.

I replaced the word “relay” with “challenge” because after weeks and weeks of trials I now know that 250 calories for three men in 10 minutes is flat out getting after it. The guys missed by 10 cals today.

As the weight is lowered it gets lighter. As the bar raises off the ground the weight increases. There is no sticking point.

As the weight is lowered it gets lighter. As the bar raises off the ground the weight increases. There is no sticking point.

Ensure the elbows lock out and the biceps covers the ear.

Ensure the elbows lock out and the biceps cover the ear.