4.16.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Locomotor Warm-up – 8 minutes
Then:
MOBILITY:
N/A
Then:
WORKOUT:
15m KB “Curtis Ps”
Curtis P = 2x KB Lunge + Hang Power Clean + Push Press/Jerk, climbing
Then:
2x (60m Prowler Sprint + 60m Sandbag Bear Hug Carry) 
Rest while other player go
3 sets
2:00 KB Farmer’s Hold
Every 10 sec do a TnG KB Deadlift, AHAP
2-3 sets
Then:
Cool Down

STRONGMAN TRAINING
5×5 KB Z-Press
Then:
4x30m Farmers Carry, climbing
Then:
One set max distance. Men at 115 per hand, women at 75 per hand
Alternating with a partner…
3×3 minutes of 5x SA Farmer Deadlift (facing handles) + 15m SA carry. Switch hands every 15m.
Then:
Cool Down

 

 

REGIONAL PREP TEAM WORKOUT
WORKOUT 1:
In teams of two (one male, one female)…
Max Total 2RM Hang Snatch
10 minute time cap
Then:
WORKOUT 2:
In teams of two (one male, one female)…
24 minute AMRAP
6x Rope Climb @ 15″ +
10x Thrusters @ 155/105 +
15x Power Cleans @ 155/105 +
50x Burpees
Then:
WORKOUT 3:
In team of three (three males, three females)…
Assault Bike Challenge
Each player gets 3:00 on the Assault Bike. 
Best team total wins
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

You are who you train with. So look around and ask yourself the hard questions.

You are who you train with. So look around and ask yourself the hard questions.