10.24.15 Training Sessions (3), Strongman Camp

 

GENERAL PREPARATION
WARM-UP:
800m Jog to Harley
Then:
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
3×10 KBS, climbing
2×5 Tempo Squats
2×5 Burpees + “X” Jump
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
EMOM x 21
1st minute: 12x Alternating DB Snatch
2nd minute: 12/10 Calories on C2 Rower/AA Bike
3rd minute: 24x Split Jumps
Then:
2x (30/30) Mountain Climber, “Rest” in FLR position +
2x (30/30) Bent-Body Hold +
20-30s Toes-n-Nose Handstand Hold +
Max Effort L-Hang from Pull-up Bar
2-3 sets
Then:
Cool Down

 

STRONGMAN TRAINING
WARM-UP:
800m Jog to Harley
Then:
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
3×10 KBS, climbing
2×5 Tempo Squats
2×5 Burpees + “X” Jump
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10 minutes to prep and warm-up for following EMOM
Then:
EMOM x 33
1st minute: 3x Tire Flips
2nd minute: 60′ Keg, anyhow 
3rd minute: 2x Stone-to-Shoulder
Then:
Cool Down

 

COMPETITIVE FITNESS
15 minutes to establish 3RM OHS
Then:
Ring Dip / Ring Pull-up
6/1, 5/2, 4/3, 3/4, 2/5, 1/6
Then:
27-21-15-9
Calories on C2 Rower or AA Bike +
Power Snatch @ 75/55
Then:
Cool Down 

 

COACH’S COMMENTS
N/A

 

PHOTOS

The calorie sprint took the longest by far during today's EMOM. Get through it as quickly as possible try salvage at least a few seconds of rest before the split jumps.

The calorie sprint took the longest by far during today’s EMOM. Get through it as quickly as possible to try to salvage at least a few seconds of rest before the split jumps.

IMG_1451

What you should look like after any good strongman workout. Jen and Brittany absolutely filthy.

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M.E. L-Hang. The goal is to keep the knees at or above parallel.

Happy Birthday Lucy!

Happy Birthday Lucy!