3.19.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
5 minute Row, Ski, AA (switch with a partner every 5 mins)
50x Alternating Supermans 
2×5 Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stertch + T-Spine Twist + 15m Inchwork Hollows
3×5 KBS/Goblet Squat Combo, climbing
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
GERMAN BODY COMP
A1 10-12x Back Squats 
A2 10-12x DB RDLs
A3 6-10x Strict Toes-to-Bar
12 minute AMRAP
Then:
B1 6-8x Close-Grip Bench Press
B2 10-12x Standing Fat Grip DB Hammer Curls 
B3 1:00 Bent-Body Hollow
12 minute AMRAP
Then:
C1 4x (30/30) Prone Dowel Raises

 

STRONGMAN TRAINING 
Warm-up with Two-Handed Walking KB Bottoms-up Press and variations
Then:
20′ Heavy Hand-Over-Hand Sled Pulls + 20′ Low Handle Push (downhill)
4 sets
Rest while other players go
Then:
Against a 2:00 Clock:
30m Keg Carry +
60m Sprint 
Max rounds
Rest fully, repeat once.
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

I've been documenting some of my favorite diagnostic exercises. This one usually shows if there is a dominance in one hand when it come to pulling strength. Now, is the issue the lat, the bicep, or the shoulder? Find the problem, fix the problem.

I’ve been documenting some of my favorite diagnostic exercises. This one usually shows if there is a dominance in one hand when it comes to pulling strength. Now, is the issue the lat, the bicep, the forearm, or the shoulder? Find the problem, fix the problem. Every exercise is a test. 

Tough to breathe when you're squeezing the bag into your chest. Bern on his final lap with the 120#.

Tough to breathe when you’re squeezing the bag into your chest. Bern on his final lap with the 100#.