4.30.16 Training Sessions (2), Gymnastics Camp

 

GENERAL PREPARATION
WARM-UP:
A few locomotor drills
Then:
WORKOUT:
10 minutes of alternating empty 60m prowler sprints to “warm-up”
Start slow and ramp it up to ALL-OUT 
Then:
3×5 (each) Single-Leg DB Deadlifts, climbing
Then:
Take a few minutes to establish Deadlift loads (athletes can choose between axles, hex bars, or standard bars)
Then:
5x Deadlifts + 
12x DB Push Press (one good rep at a time)
12 minute AMRAP
Then:
4xM.E. Deadbug KB Chest Press @ 3030 tempo
Males @ 2×40-45, Females @ 20-30
Rest 90s
Then:
Cool Down

 

 

STRONGMAN TRAINING
WARM-UP
A few locomotor drills
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
Work up to a heavy 15m Front-Loaded Axle Lunge – 15 minutes
Then:
5x Axle Shoulder to Overhead, AHAP +
3x Stone to Shoulder, AHAP +
10 Calorie Row or AA Bike
Rest 1:00
5 rounds
Then:
8x (20/10) Sledgehammer Strikes on Tire
Rest 2:00, then:
4x (20/10) Sledgehammer Hits on Tire
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

First ever gymnastics clinic was a great success. Thank you Amanda for organizing this and thanks to all who participated. Now take what you've learned and get to work. Practice. Practice. Practice.

First ever gymnastics clinic was a great success. Thank you Amanda for organizing this and thanks to all who participated. Now take what you’ve learned and get to work. Practice. Practice. Practice.