5.28.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
Jog 400m
Then:
Locomotor Drills and Sprints – 8 minutes
Then:
WORKOUT:
12x Heavy KB Deadlift + 5m Carry 
9x Heavy KB Deadlift + 5m Carry 
6x Heavy KB Deadlift + 5m Carry
3 sets, AHAP
Then:
Set a clock for 5:00
5x One-Arm Fat DB Press, left + 15m One-Arm OH Carry (same arm) + 
5x One-Arm Fat DB Press, right + 15m One-Arm OH Carry (same arm)
Put the DB down when you switch
Rest fully, repeat
Then:
300m Prowler sprint
1:1 Rest, 2 sets
Then:
Fall Down

 

 

STRONGMAN TRAINING
Work up to max Yoke – 20 minutes
Then:
Against a 2:00 clock
Stone Lifts (1:1)
Rest fully, 3 sets
Then:
Cool Down with One-Arm Hangs

 

 

STRONGFIT
WORKOUT 1:
Weights will be selected on an individual basis. The loads below are just an example.
5x Back Squat @ 185# EMOM x 5
Rest 1:00 minute
4x Back Squat @ 225# EMOM x 5
Rest 1:00 minute
3x Back Squat @ 245# EMOM x 5
Rest 1:00 minute
2x Back Squat @ 275# EMOM x 5
Rest 1:00 minute
1x Back Squat @ 315# EMOM x 5
25 minutes total
Then:
WORKOUT 2:
60′ Heavy DB Suitcase Carry, right +
60′ Heavy DB Suitcase Carry left +
3x One-Arm STO, right +
3x One-Arm STO, left
5:00 AMRAP
2 sets
Then:
WORKOUT 3:
2×100′ Harness Pulls up-hill
One set to feel it out, another to re-think your existence
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

100m of pain.

100m of pain.

Mission accomplished.

Mission accomplished.