11.28.15 Training Sessions (2)

 


GENERAL
PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Cossack Squats
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×10 KBS
2×5 Tuck Jumps
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5x Hill Sprints. Build on the first three. ALL OUT on the final two. 
Walk back down to recover
Then:
KBS + FLR on elbows
20 reps/60s, 20 reps/45s, 20 reps/30s, 20 reps/Failure
Then:
4×10 Floor Press (AHAP), coach chooses load
Rest 2:00 minutes between sets|
During “rest” do 6x Strict Pull-ups 
Then:
3000m Team Row Relay, Switch every 20 pulls
For time
Then:
Cool Down

 

STRONGMAN TRAINING
In teams of two…6
 minute stations:
1. Tire Flips (1:1), AHAP
2. 15′ Rope Climbs (1:1)
3. 60′ Yoke (30m out, 30m back), athletes choose load
Rest 2:00 minutes between rounds
Then:
Cool Down

 

COMPETITIVE FITNESS
8x Hill Sprint. Build on the first four. ALL-OUT on the final four. 
Walk back to rest
Then:
15-minutes to work up to a heavy Power Snatch
Then:
TnG Power Snatch + OHS @ 135/95#
8/8
6/6
4/4
2/2
Then:
In teams of two…
“Double Jackie”
2000m Row +
100x Thrusters @ 45# +
60x Pull-ups
For time, partition work as you see fit

COACH’S COMMENTS
N/A

 

PHOTOS

I had this discussion with a fellow athlete today. The topic was environment and how we are shaped and influenced most by our environment. The habits we adopt or avoid are so often the results of what we see on a daily basis. When we are subject to positivity, healthy habits, hard work, and people we aspire to one day equal, our state of existence is elevated simply by the laws of attraction. So it's important to find the right environment. Comfort is akin to stagnation. We are either moving up or falling down, never staying the same. So look to lift yourself by changing your environment. It's no different than if you wanted to be wealthy you wouldn't hang out with bums. If wealth is your goal you hang our with people who have acquired wealth. Your net worth is your network.  Gaining strength or a supreme level of fitness is no different. If you want to be a lion, hang our with lions.

I had this discussion with a fellow athlete today. The topic was environment and how we are shaped and influenced most by who we surround ourselves with. The habits we adopt or avoid are so often the results of what we see on a daily basis. When we are subject to positivity, healthy habits, hard work, and people we aspire to one day become, our state of existence is elevated simply by the law of attraction. So it’s important to find the right environment. Comfort is synonymous with stagnation. We are either moving forward or falling back, never staying the same. Decide what type of person you wish to become then change your environment to match those desires. It’s no different than if you wanted to be wealthy. You wouldn’t hang out with bums or pizza delivery boys. If wealth is your goal you’d be well served to hang out with people who have acquired wealth. Your network is your net worth. Gaining strength or an elite level of fitness is no different. If you want to be a lion, join a pack of lions.