10.19.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half-Bridges
15m Lunge + Quad Stretch, SLOW!
3×10 KBS, climbing
2×10 Strict Push-ups
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Shoulder Band Distractions
Then:
WORKOUT:
KB Windmill + Goblet Squat Combo
8/8/8 @ 30#
6/6/6 @ 45#
3/3/3 @ 60#
Then:
Take 5-8 minutes to establish working loads. Ideally they are the same for both KBS and TGU. If not, two Kettlebells may be used. 
“Simple and Sinister”
5 rounds:
20x KBS + 
2x TGU (same KB)
Males @ 70/50
Then:
1-8-1 Reverse Burpee Ladder, relay style
Then:
Cool Down with Weak Links, athlete chooses
Option #1: Wrist Extensors
Option #2: Lower Abdominals
Option #3: Rotator Cuff

STRENGTH
WARM-UP:
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half-Bridges
15m Lunge + Quad Stretch, SLOW!
3×10 KBS, climbing
2×10 Strict Push-ups
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Shoulder Band Distractions
Then:
WORKOUT:
In your two chosen lifts:
70%x1
78%x1
83%x5x3
Then:
Cool Down with Weak Links, athlete chooses
Option #1: Wrist Extensors
Option #2: Lower Abdominals
Option #3: Rotator Cuff

 

COMPETITIVE FITNESS
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from squat
15m Lunge + SL Balance + SLDL + Pistol combo
3×5 Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
M.E. Toes-to-Bar (in rhythm) + 10 sec rest + 2-5 additional reps (in rhythm)
3 sets
Then:
Snatch Balance, from rack
2-2-2-2, climbing (pause 2 sec in receiving position)
Then:
In one minute…
7x Clean and Jerks @ 135/95 + Max reps Double-Unders in time remaining
Rest 1:00
3 rounds
Rest fully, repeat
Then:
Cool Down with Weak Links, athlete chooses
Option #1: Wrist Extensors
Option #2: Lower Abdominals
Option #3: Rotator Cuff

COACH’S COMMENTS
Strongman Camp this weekend. Last one before the Golden Hammer Strongman Challenge on Nov 7th. 

 

PHOTOS

You have to work on all facets of your fitness. For years Jordan only worked on the power endurance/endurance side.  Recently he's committed to getting stronger and it's paying off fast.

You have to work on all facets of your fitness. For years Jordan only worked on the power endurance/endurance side. Recently he’s committed to getting stronger and it’s paying off fast.

Evan on his way down into the TGU during today's "Simple and Sinister."

Evan on his way down into the TGU during today’s “Simple and Sinister” caper.

One arm and the opposite leg. Pretty intricate when you look at it frame to frame.

One arm and the opposite leg, all while holding weight over your head. Pretty intricate when you look at it frame to frame.

Do your Reverse Burpees and sprint back to tag your partner.

Do your Reverse Burpees and sprint back to tag your partner.

Weak links are muscle/movements that are more-often-than-not disproportionately weak. In this case the lower abdominals. People have a hard time controlling their lumbar spine and pelvis during complex movements because they can't even do it while lying on their backs. This won't necessarily translate into complex movements but at least it's a start.

Weak links are muscle/movements that are more-often-than-not disproportionately weak. In this case the lower abdominals. People have a hard time controlling their lumbar spine and pelvis during complex movements because they can’t even do it while lying on their backs. This won’t necessarily translate into complex movements but at least it’s a start. I plan to do a whole lot more of these kinds of exercises moving forward. 

Only with great risk is great reward possible.

Only with great risk is great reward possible.