10.7.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Iron Cross Kicks
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squats
2×5 Burpees
3×3 Strict Pull-ups
3×3 KB Windmills, climbing
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
10x TGU @ 30/20 +
30x Strict Pull-ups, any grip(s) +
6x TGU @ 40/30 +
40x HR Push-ups +
4x TGU @ 60/40-35 +
50x KBS @ 50/40
20 minutes. This is not intended to be fast. Do it right!
Rest exactly 3:00 minutes 
Then:
30m Heavy Keg Carry +
5x HR Burpee/Plate Hop
Max Rounds in 2:00
Rest 2:00 or while partner goes, 3 sets
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Iron Cross Kicks
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squats
2×5 Burpees
3×3 Strict Pull-ups
3×3 KB Windmills, climbing
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
3x30s Prone Dowel Raises
Rest as needed between
Then:
5-minutes to prep overhead position
Then:
3×7 OHS @ 3010 tempo, across
After each set do M.E. Snatch-Grip Deadlift (no tempo) with the same load. If your load is <135/95, set up a separate bar with these loads 
Then:
3×200′ Thick DB Farmer’s Carry, AHAP
Between sets do 5x Super Strict Modified Rope Climbs
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
Other Mobility
2×5 Band Tears
2×10 Dislocates
15m Lunge + SL Balance + SLDL + Pistol Combo
3×10 KBS
2×5 Burpees
3×3 Strict Pull-ups
3×10 Bar Taps
Then:
WORKOUT:
3x Strict Press + 5x Push Press
4 sets, climbing
Then, with your heaviest load from above…
1xM.E. Push Press (no jerk)
Then:
5-minutes to get warm and prepped for chipper
Then:
60 Calorie Row +
50x KBS @ 53/32, competition standard +
40x Toes-to-Bar +
30x Burpee/Plate Hops +
20x Pistols +
10x Ring Muscle-ups or 10x Heavy Deads
15 minute time cap
Then:
Fall Down

COACH’S COMMENTS
Registration for the Golden Hammer Strongman Challenge is now live! Click here for a chance to win the coveted golden hammer. 

 

PHOTOS

Bobby grinding out his last few Thrusters during yesterday's Wodapalooza qualifier.

Bobby grinding out his last few Thrusters during yesterday’s Wodapalooza qualifier.

When you're first learning to do TGUs go slow, focus on the KB, and more deliberately from one movement to the next. The arm stays vertical no matter where the body is in space. Lloyd with his eye on the prize.

When you’re first learning to do TGUs go slow, focus on the KB, and move deliberately from one position to the next. The arm stays vertical no matter where the body is in space. Lloyd with his eye on the prize looking strong and confident.

If you can get to theDouble Unders with a few seconds remaining there are valuable points to be gained since the movement is so fast.

If you can get to theDouble Unders with a few seconds remaining there are valuable points to be gained since the movement is so fast.