4.23.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
5-minute flow with Coach Chris
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT
5×5 Zercher Squats with Axles, AHAP
Then:
30m Heavy Single-Arm Reverse Drag (attach Fat Gripz to straps)
15 with right, 15m with left
4 sets, AHAP
Then:
4xM.E. Fat-Grip Hammer Curls (first set should land you somewhere around 10-12 reps)
Between each set do 10x Finger-Tip Push-ups
Then:
Cool Down

 

 

STRONGMAN TRAINING
Warm-up with KB carries (15m each). Each player gets two Kettlebells (one light, one heavy)
Suitcase, R
Suitcase, L
Awkward (light overhead in right arm, heavy suitcase in left arm)
Awkward (light overhead in left arm, heavy suitcase in right arm)
Cradle
Heartbeat Walk
3 rounds to “warm-up”
Then:
P1 3x Stone to Shoulder, AHAP
P2 Zercher Yoke Hold for duration of Stones @ 185-205
P3 Rest
10 rounds
Then:
Cool Down

 

 

REGIONAL PREP, Off-Season 1
WORKOUT 1:
In teams of two (two males, two females)
25x Snatches @ 115/75
20x Snatches @ 135/85
15x Snatches @ 155/105
Then:
WORKOUT 2, MASTER’S QUALIFIER EVENT 4
55x burpees
34x overhead squats @ 95/65
21x muscle-ups
20 minute time cap
Then:
WORKOUT 2:
21-15-9
Partner Deadlift + Synchronized Partner Toes-to-Bar
Male/Female – 410# (unevenly loaded)
Female/Female – 315#
Male/Male – 410
For time
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

PHOTOS
N/A