1.9.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Coach-Directed Locomotor Warm-up – 10 minutes
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
Work up to a Heavy Single-Handed Inverted KB Carry (30m). I put a video on my FB page
Then with your most challenging weight, three runs. 
Rest as needed between sets
Then:
20x DB Snatch (10:10) +
15 Calories, any machine +
10x Burpees +
5x Strict Pull-ups
Rest 90s, 4 rounds
Then:
Cool Down with Core Work

 

STRONGMAN TRAINING
WARM-UP:
Coach-Directed Locomotor Warm-up – 10 minutes
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
5×5 Axle Deads, across
Then:
3×6 Axle Ground-to-Overhead, AHAP
Then:
M.E. Axle Hold @ BW
Then:
Cool Down

COMPETITIVE FITNESS
Coach-Directed Locomotor Warm-up – 10 minutes
Then:
4xM.E. Ring Muscle-ups or Muscle-up Practice/Progression
Then
Snatch BB Complex @ 45/35
Then:
20 minutes to establish a heavy Full Snatch
Then:
8×1 Snatch @ 90% of your “heavish” Full Snatch
Then:
In teams of two…
20 Rope Climbs +
200x Double Unders +
20x Power Snatches @ 165/115#
120 Calorie Row 
For time

 

COACH’S COMMENTS
N/A

 

PHOTOS
N/A