10.10.15 Training Sessions (2), Competition

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings, 4 ways
2×5 Band Tears
2×10 Dislocates
2×5 Tempo Squats
2×5 Jump Squats
3×10 KBS, across
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10 minute AMRAP
Ascending by 2s
KB Headcutter + 
Box Jump-Overs/Step-overs
Then:
“Grip Challenge”
45s work / 15s rest:
Bulgarian Bag Halos (alternating) +
Two-KB Swing (outside of legs) +
Dead Hang from Rings +
Rest
6 rounds
Then:
Set a clock for 10 minutes
Elite: 5x Push-up every 15s 
Pro: 2-3x Push-ups every 15s 
Amateur: 2-5x Push-up every 30s
Then:
Cool Down

 

STRONGMAN TRAINING (Golden Hammer Strongman Challenge Prep)
WARM-UP:
10x Balancing Leg Swings
2x15m Lunge + 15m Tin Man Walk
2×5 Tempo Squats 
2×5 Jump Squats
2×5 Burpees
Then:
MOBILITY:
Spider Stretch and Hip Oscillations, 2 sets each hip
Then:
WORKOUT:
4x(20/10) Tire Flip (have a partner push the tire back to you each rep)
Rest while other players go
3 sets each
Then:
4xM.E. Axle Deads, coach chooses load
Then:
In team of three or four…
P1 4x Burpee/Yoke Hops (set Yoke at approx. chest height)
P2-P4 Rest
5 rounds (20 reps each player) 
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

A little rain can't stop this class.

A little rain can’t stop this class.