12.26.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec hold
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch
3×5 KBS/Goblet Squat
2×5 Burpee
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of two…
Males @ 53#, Females @ 32#
20-10 KBS Ladder
P1 20x KBS
P2 20x KBS
P1 18x KBS 
P2 18x KBS, etc. 
Continue to 10 reps each
Then:
30s Hard* Effort on Rower or Air Assault Bike +
90s Rest
During “rest” player has three options (choose one or alternate however you wish):
Option #1: 5x Burpee/Pull-ups
Option #2: 2x Rope Climbs @ 12′
Option #3: 12x Wall Ball
7-10 rounds depending on time
*Hold yourself accountable and try to maintain a challenging pace for 30 sec.
Then:
2x15m Inchworm Hollows
Then:
Cool Down

 

STRONGMAN TRAINING 
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec hold
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch
3×5 KBS/Goblet Squat
2×5 Burpee
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
P1 1x Stones-to-Shoulder, AHAP + 1x Legless Rope Climb
P2 Rest
Switch, 10 minute AMRAP
Then:
P1 3x Heavy Tire Flip 
P2 Push tire back to P1
Switch, 10 minute AMRAP
Then:
Prowler Finisher
Then:
Fall Down

COMPETITIVE FITNESS
Mini-BB Complex
2x BTN Snatch-Grip Push Press +
3x OHS +
4x Floated Snatch-Grip Deadlifts @ 404 tempo
4 sets, building to a max
Then:
EMOM x 10
Odd – 12/10 Cal Row 
Even – 15x Wall Ball
Right into…
EMOM x 10
Odd – 5x Pull-up + 5x Burpee
Even – 9x Box Jump-Overs
Right into…
EMOM x 10
Odd – 2x Rope Climb 
Even – 15x AKBS
Then:
Prowler Finisher

 

COACH’S COMMENTS
N/A

 

PHOTOS

It was a smaller crew this morning so I showed them some simple and effective hurdle drills to prep the hips for stones and tire flips.

It was a smaller crew this morning so I showed them some simple and effective hurdle drills to prep the hips for stones and tire flips.

The finisher. I made it a race to ensure they gave me their all. It worked.

The finisher. I made it a race to ensure they gave me their all. It worked.

Me...happy.

Me…happy.