11.7.15 Training Sessions (1), Strongman Challenge

 

GENERAL PREPARATION
WARM-UP:
800m Run
10x Balancing Leg Swings
10x Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
3×5 KBS/Goblet Squat Combo
2×5 Burpee
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
30/15 Jump Warm-up:
Square Left
Square Right
Forward/Backward
Lateral
“W” Jumps
Twisters
Star Jumps (one at a time, focus on explosion)
Then:
“KB Mountain”
5-10-15-20-15-10-5
KBS + Goblet Squat + Burpee
Males @ 53#, Females @ 32#
Then:
12x KB Push Press, AHAP + 
2:00 minutes of 2x Tuck Jumps + 4x Step-up Hops (push the pace to drive the HR up) +
2:00 Rest
3 sets
Then:
8-Minute Static Hold Circuit, time permitting
P1 KB Rack Hold @ 2×53/32
P2 Dead Hang from Pull-up Bar
Switch when one player “cries uncle”
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

We hosted out first ever strongman competition today. It was a great time, with competitors from various backgrounds and areas of the state.

We hosted out first ever strongman competition today. It was a great time, with competitors from various backgrounds and areas of the state.

Get it to the shoulder and press.

Get it to the shoulder and press.

Congratulations to Alex for taking first in the Male Open division.

Congratulations to Alex for taking first in the Male Open division. 175# stone…no problem.

Bob hoisting the 175# stone.

Bob hoisting the 175# stone. Let’s not forget that is over his bodyweight.

Ashley with the firs place finish and the SISU hammer.

Ashley with the first place finish and the SISU hammer. Brittany and Jennine finishing second and third respectively.

Cole wins the under 180# division, but Zeb and Rich represented themselves well.

Cole wins the under 180# division, but Zeb and Rich represented themselves well.

Alex, Bob and Frank (not shown) were the top male open finishers.

Alex, Bob and Frank (not shown) were the top male open finishers.