2.13.16 Training Sessions (3), Video

 

GENERAL PREPARATION
WARM-UP:
5-Minute Flow with Coach Chris
Then:
WORKOUT:
German Body Comp Training
A1 10-12x BB Cyclist Squats 
A2 15m Strict Rope Pull, AHAP
A3 10-12x Single-Arm Standing DB Strict Press, staggered stance against wall
10 minute AMRAP
Then:
B1 10-12x DB RDL  
B2 15m DB Lunge (same DBs)
B3 10-12x Bench Press
10 minute AMRAP
Then:
Bulletproof Scap Series – 3 sets
Then:
Cool Down

 

STRONGMAN TRAINING
In teams of two…
Yoke Relay (60m/60m, 30m/30m, 15m/15m)
4 sets
Rest plenty
Then:
One set M.E. Yoke Hold @ ??? hanna you choose prescribed loads
Then:
In teams of two…
1-6x Prowler Sprint Ladder (one length is 40m)
Males @ 2×25#, Females @ 2×10#
Set 1 = 1 length
Set 2 = 2 lengths
Set 3 = 3 lengths, etc,
Rest while partner goes
Then:
Fall Down

 

COMPETITIVE FITNESS
39th Ave Hill “Warm-up:
Then:
20x Deadlifts @ 185/135 +
3x Rope Climbs or Bar MU
Rest while partner goes
10x Deadlift @ 225/185 +
5x Rope Climbs or Bar MU
Rest while partner goes
5x Deadlifts @ 315/205
7x Rope Climbs or Bar MU
Then:
In teams of two…
1-6x Prowler Sprint Ladder (one length is 40m)
Males @ 2×25#, Females @ 2×10#
Set 1 = 1 length
Set 2 = 2 lengths
Set 3 = 3 lengths, etc,
Rest while partner goes
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

VIDEO

We’ve been adding lots of videos to the “How to” section of the website. Here is one on the Snatch BB Complex Warm-up.