10.31.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
3×5 KBS/Goblet Squat Combo, across
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5x KB Suitcase Deadlifts + 5m Farmer’s Carry – 20m
4 sets
Then:
30s Hard Row/Air Assault Bike + 90 sec “Rest”
During “Rest” do 10x Heavy Goblet Squats + 3x Burpees + 20x KB Toe Touches. 
10 rounds
Then:
5x Walkout planks + 
30s L-Hang
3-4 sets to “cool down”
Then:
Actual Cool Down

 

STRONGMAN TRAINING
WARM-UP:
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
3×5 KBS/Goblet Squat Combo, across
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3x Axle Deads + 3 Steps (holding Axle in Dead Hang) – 30′
4 sets, climbing to a heavy unbroken max
Then:
20m Uphill Heavy Prowler Push, high handles + 20m Downhill Prowler Push, low handles. 
4 sets climbing
Then:
4×1:00 M.E. Sledgehammer hits into tire (1:1)
Then:
Cool Down

 

COMPETITIVE FITNESS
Get warm
Then:
2x Snatch-Balance + Hang Snatch (anywhere above knees)
20 minutes to establish max weight for complex
Then:
7x Pull-ups +
7x Clusters (Squat Clean + Thruster) @ 165/110
3 rounds
Rest fully, Then:
In teams of three complete 6 rounds (each player must complete two rounds)
30/25 Calorie Row +
15x Burpee/Bar Hops
All for time
Then:
2:00 Prowler finisher

 

COACH’S COMMENTS
N/A


PHOTOS

Keep the hips square to the floor as you walk your hands out.

Keep the hips square to the floor as you walk your hands out. Stop just before you feel your form breaking.

IMG_1790

Gillis demonstrating exceptional stability.

Suitcase Deads + Farmer's Walk.

Suitcase Deads + Farmer’s Walk.

Keep track of your rounds however you must.

Keep track of your rounds however you must.