5.24.16 Training Sessions (2)

 

GENERAL PREPARATION
MOVEMENT PREP:
Jog 400m 
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Tables + 20s Shoulder Ext Stretch + 10x Tables
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 Goblet Squats, climbing
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
AMRAP 1: 
P1 10x “Speed” Whip Smash + 10m Rope Pull/Sprint
P2 20x Split Jumps
P3 Rest
Then:
AMRAP 2: 
P1 15m Heavy KB Farmer’s Carry + 15m Burpee/Broad Jump + 15m Bear Crawl + 15m Heavy KB Farmer’s Carry (back). This should happen in less than 60 sec. If it doesn’t, adjust. 
P2 Wall Sit until the Burpee/Br0ad Jumps are finished. 
P3 Rest
Switch, max rounds in 10 minutes
Then:
AMRAP 3:
10-Minute Ski-Erg Relay
Alternating Pull Sequence: 10 pulls, 15 pulls, 20 pulls, repeat for 10 minutes
Max team calories
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 400m 
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Tables + 20s Shoulder Ext Stretch + 10x Tables
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 Goblet Squats, climbing
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Work up to a max in two lifts
OR
5×4 Front Squats, climbing
Then:
3×5 Single-Leg Off-Box Squats. On set three do AMRAP on “weak” side and match with “strong” side
Then:
3×10 DB RDLs
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Load up and pull.

Load up and pull.

The accumulation of work.

The accumulation of work.

Throw the rope over your shoulder and go. This way you can se your legs. Hold the rope by your side puts the onus on the arms and is less efficient.

Throw the rope over your shoulder and go. This way you can use your legs. Holding the rope by your side puts the onus on the arms and is less efficient.

Ahren tall on the Farmer's Carry.

Ahren tall on the Farmer’s Carry.

Happy place.

Breathe deeply as the blood poisons your legs.