5.7.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
5/5x Hip Airplanes
15m Lunge + Hip Hinge Stretch, slow
2×5 Band Tears
2×10 Dislocates
3×5 (each) Bowler Squats, slow and climbing
2×10 Push-ups
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10x Heavy Goblet Squats + 5m-10m-15m Shuttle (no KB)
Rest while partner goes.
4 rounds each
Still sort of “warming up”
Then:
3x BB Cyclist Squat, AHAP +
12x (6 each) DB Walking Lunge +
1-7 Strict TTB Ladder
Looks like…
3x CS + 12x Lunge + 1x TTB
3x CS + 12x Lunge + 2x TTB
3x CS + 12x Lunge + 3x TTB, etc…
Then:
10-Minute Push-up Challenge
Elite: 5x Push-up every 15 sec for 10 minutes
Pro: 3x Push-up every 15 sec for 10 minutes
Amateur: 3-5x Push-up every 30 sec for 10 minutes
Then:
Cool Down

 

 

STRONGMAN TRAINING
T-Spine Mobility
Then:
Throw Medicine Balls
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Spider + Twist
15m Inchworm, hold for 3 sec each
3×5 KBS/Goblet Squat
3×5 DB SOTS Press
3×5 Strict Pull-ups
Then:
3×100′ (50’/50′) OH Yoke Carry, climbing
Then:
Team Suitcase Carry Relay
P1  Suitcase Carry a 100/70# DB in right arm 100′ and back in the left arm 100′
P2 Rest
Switch, 2 rounds each is one set
Do 2 sets
Then:
Reverse Crucifix Drags to cool down

 

 

REGIONAL PREP, Off-Season 1
250m Row (sub :50 sec/sub :55 sec) +
1x Tire Flip @ 650#
10 rounds
Then:
50′ Yoke Sled Push +
50′ Percher Carry (back) +
10x Alternating One-Arm Shoulder-to-Overhead @ 100/70
3 sets
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Everyone was introduced to the OH Yoke Carry today. Overall it was very good. But for others it was telling to say the least. Nothing exposes a weakness more than holding weight over your head.

Everyone was introduced to the OH Yoke Carry today. Overall it was very good. But for others it was telling to say the least. Nothing exposes a weakness more than holding weight over your head.

Diego battles with this tire for ten rounds. He finally flipped it on the tenth round, Well done.

Diego battled with this tire for ten rounds. He finally flipped it on the tenth round. Well done.