5.14.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Combo, SLOW!
15m Inchworm, hold for 3 sec
3×5 Goblet Squats, climbing
2×5 Burpees
3x(3-5) Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT
20x Walking DB Lunges @ 2x(30/20) +
30x Burpees +
40x Russian KBS @ 50/40 (focus on the Glute Squeeze)
2 rounds, FOR QUALITY
Then:
Take a moment to establish loads of FS and KB Snatch – 5-7 mins.
Then:
1x HEAVY 10m Rope Pull
3x Front Squats (player chooses between pre-set bars)
5x Heavy KB Snatch, per arm
7 rounds
Then:
4x20x Supinated-Grip Bent-Arm Hangs or 30s Dead Hang Hollows
Then:
Cool Down 

 

 

STRONGMAN TRAINING
MOVEMENT PREP
T-Spine Mobility
Then:
30x German Arm Swings
2×5 Band Tears
10x Tables
(10/10) Dislocates, hands as close together as possible
Wrist Series (4)
15m Lunge + Hip Hinge + Pistol Combo
15m Inchworm Hollows, 3 sec hold
3×5 Goblet Squat
3×5 Single-Arm KBS, climbing
3x(5-8) False Grip Ring Rows
Then:
One-Arm Deadlift, 5RM per arm (no straps) – 15 minutes
Then:
80′ Rope Prowler Pull, HEAVY
Pull the Prowler 40′ then push it back, repeat
Meanwhile P2 is doing AMRAP Stone lifts to chest @ 145/115
P3 is Rowing for max calories
P4 is doing max Burpees over the Yoke (48″ standard height)
P5 is doing max Sandbag Thrusters, athlete chooses load
Go until I say stop…
Then:
Fall Down

 

 

STRONGFIT
MOVEMENT PREP
T-Spine Mobility
Then:
30x German Arm Swings
2×5 Band Tears
10x Tables
(10/10) Dislocates, hands as close together as possible
Wrist Series (4)
15m Lunge + Hip Hinge + Pistol Combo
15m Inchworm Hollows, 3 sec hold
3×5 Goblet Squat
3×2 (each) KB Snatch + OHS + SOTS Press Combo
3x(5-8) False Grip Ring Rows
Then:
One-Arm Snatch with Barbell, 3RM per arm (no straps)
Then:
One-Arm Deadlift, 5RM per arm (no straps)
Then:
80′ Rope Prowler Pull, HEAVY
Pull the Prowler 40′ then push it back, repeat
Meanwhile P2 is doing AMRAP Stone lifts to chest @ 145/115
P3 is Rowing for max calories
P4 is doing max Burpees over the Yoke (48″ standard height)
P5 is doing max Sandbag Thrusters, athlete chooses load
Go until I say stop…
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

It was a good day.

It was a good day.