6.4.16 Training Sessions (3)

GENERAL FITNESS
MOVEMENT PREP:
Jog 400m
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Hip Hinges
15m Lunge + Spider Stretch + 15m Bear Crawl
15m Reverse Lunge 
3×5 KBS/Goblet Squat Combo
2×10 Split Jumps
2×5 Burpees
Then:
T-Spine Mobility
Then:
WORKOUT:
4×12 (each) KB Suitcase Lunges, climbing
Then: 
Keep a KB Moving for 8 minutes:
10x Snatch, left 
10x Snatch, right
10x Goblet Squat 
10x ATW, each direction
Then:
In teams of two…
400m “Buy-in” one player at a time
Then:
P1 5x Sandbag Snatch + 20m-40m-60m Shuttle
P2 Rest
Switch, 10 minute AMRAP
Then:
Cool Down 

 

 

STRONGMAN TRAINING
Work up to your best 120′ Farmer’s Carry, AHAP (turn at 60′)
Then:
Work up to your best 120′ Farmer’s Carry, AHAP (no turn)
Then:
Practice and train Stone Press, drop each rep
Then:
EMOM x 6
2x stone to overhead, ascending reps
Then:
Biceps Work

 

 

STRONGFIT
9x Stone Lift (hips to full extension) +
6x Stone Squats +
1x Stone-to-Overhead, anyhow
Males @ 115-145, Females @ 80-95
Rest while partner goes
4 rounds each
Then:
In teams of two…
700m Sandbag Shuttle, switch throughout 
50x Sandbag Thrusters +
30x Tire Flips
Rest 10 minutes, repeat
Then:
EMOM x failure
80′ Prowler Sprint (high handles uphill + low handles downhill) in less than 20s. 
Coach chooses load
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Awkward lifts develop 'real' strength.

Awkward lifts develop ‘real’ strength.

A beautiful set up.

A beautiful set up.

The finisher lived up to expectations.

The finisher lived up to expectations.