11.21.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Jog 800m 
10x Balancing Leg Swings
10x Glute Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
10x Cossack Squats
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
40 sec work + 20s transition:
-Empty Prowler (30′ uphill with high handles, 30′ downhill with low handles). 
-Soreneson Back Extension Holds on GHD
-Air Assault Bike
-Burpee/Box Step-up Hop
-Heavy Alternating KBS @ 53/32
-FLR in rings
-C2 Rower
-Rest
5 rounds or 40 minutes
Then:
Cool Down

 

STRONGMAN TRAINING
5×5 Axle Deadlifts
Then:
10×1 Heavy Stones
Rest plenty between rounds
Then:
3×8-12 Axle Bent-Over Rows

 

COMPETITIVE FITNESS
Midline Work:
10x OH Axle Lunge + Toes-to-Bar
Elite: 20 reps
Pro: 15 reps
Amateur: 10x reps
4 rounds, tag team style
Then:
10 Calorie Air Assault Bike +
15x UB Wall Ball @ 20/14 +
35x Double Unders +
60 sec rest
5 rounds, each for time
Then:
Cool Down with GHD Work

 

COACH’S COMMENTS
N/A

 

PHOTOS

The Sorenson Back Extension Hold is potent, especially after 40 sec of Prowler Pushes. Newell is a good parallel position to the ground.

The Sorenson Back Extension Hold is potent, especially after 40 sec of Prowler Pushes. Newell in a good parallel position to the ground.