11.14.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Runner’s Bridge
10x Half-Bridges
10x Cossack Squats
2×5 Band Tears
2×10 Dislocates
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Windmill Stick Stretch
Then:
WORKOUT:
KB Windmill Strength Ladder
5-4-3-2-1
Then:
4x KB TGU +
20x Split Jumps +
2x KB TGU + 
60s “Perfect” FLR +
60 sec rest
3 sets
Then:
M.E. Ring Rows, as horizontal as possible +
M.E. KB Strict Press +
M.E. DB Biceps Curls +
M.E. Strict Push-ups
Rest 2:00
3 sets
Then:
500m Row for time

 

STRONGMAN TRAINING
10-minutes to establish a challenging 5 rep Axle Shoulder-to-Overhead
Then:
Max Reps Axle STO (continental clean if necessary) with previously determined load +
40′ Empty Prowler Explosive Chest Presses (uphill)
1x Legless 15′ Rope Climb or 2x 15′ Rope Climb w/Legs
Rest fully, 4 sets
Then:
4xM.E. Axle Curls, first set should land you around 10-12 reps

 

COMPETITIVE FITNESS
2x Muscle Snatch + 2x OHS + 2x Drop Snatch + 2x Hang Snatch
3 sets to warm-up
Then:
Work up to a Heavy Snatch, 15-20 minutes
Then:
Work up to a heavy Paused (3 sec) Split Jerk, from rack
Then:
3×1 Paused Split Jerk
Then:
21-15-9
Pull-up + Pistol
Then:
Rogue Sled “Finisher”

COACH’S COMMENTS
Great night last night. Here’s how it ended:

Men’s Rx
1. Chris and Rob -40
2. Bob and Brian -35
3. Michael and Haile – 34
4. Sherman and JR -30
5. Cody and Matthew -29
6. George and Jordan -21
7. Randy and Jason – 18
8. Tucker and Tony -16
9. Chris and Ben -14
10. Griffith and Cristian – 7

Men’s Scaled
1. Bobby and Shane -99
1. Chris And Donald -99
2. Ahren and Richard -62
3. Mark and Michael – 49
4. Ron and David -32
4. Felipe and Greg -32

Women’s Rx
1. Erinn and Amanda -27
2. Brittany and Jen -20
3. Stephanie and Katie -17
4. Sadie and Ariel – 15
5. Erin and Christie -12
6. Leesha and Minde -3
6. Kelly and Lina -3

Women’s Scaled
1. Wheeler and Katie -85
2. Tammi and Dana – 82
3. Morgan and Susanna -80
4. Susan and Latissa -73
5. Kaleigh and Lauren -70
6. Farrah and Kelly -66
7. Amy and Janna- 51
8. Nancy and Cheryl -49
9. Lauren and Bethany -27
10. Malissa and Jennifer -23
11. Ally and Cooper -20

PHOTOS

KB Windmill.

KB Windmill.

On the final set go for a heavy single. Down with control, eye the bell, and finish upright.

On the final set go for a heavy single. Down with control, eye the bell, and finish upright.

Total body movement.

Total body movement + complete focus required = great exercise.

Explode!

Press with power to advance the Prowler.

Max effort means failure.

Mark on the M.E. KB Strict Press.