2.27.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balaning Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps
50x Alternating Supermans
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk, fight for neutral spine
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo, climbing
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT
German Body Comp
A1 10-12x Sumo Deadlift 
A2 10-12x Seated, Semi-Supinated DB Military Press
A3 20-30s L-Sit in parallettes 
12 minute AMRAP
Rest 3-5 minutes
Then:
B1 4-6x 1/4 and 1 Back Squat (go all the way down, up to halfway, down again, and up to finish)
B2 6-8x Seated DB Zottman Curls @ 4010 tempo
B3 20-30s Handstand Hold against wall
12 minute AMRAP
Then:
Cool Down with Square Crawls

 

 

STRONGMAN TRAINING
“Death By” Axle Deads, athlete chooses load
1st minute do 1x Axle Dead
2nd minute do 2x Axle Deads
3rd Minute do 3x Axle Deads, etc.
Continue to 10x Axle Deads
Rest fully
Then:
20′ Hand-Over-Hand Rope Pull, AHAP + 20′ Low Hand Prowler Push (same load)
It should be awful and heavy!!!
3-4 sets each athlete
Rest fully
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

I rarely go all out in training. But when I hear 3-2-1 something inside awakens that allows me to go to a deep and dark place. That one hurt. But then again, it always hurts when you go "all-in."

I rarely go all out in training. But when I hear 3-2-1 something inside awakens that allows me to go to a deep and dark place. That one hurt. But then again, it always hurts when you go “all-in.” I was so so proud of our athletes this weekend; such control, effort, and pride in what they do.