6.25.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
8 minute flow with Coach Chris
Then:
GERMAN BODY COMP
A1 10-12x RDLs, AHAP
A2 6-8x Neutral-Grip 1.5 DB Chest Press
12 minute AMRAP
Then:
B1 12x (each leg) DB Walking Lunges, AHAP
B2 4-6x Chin-ups OR 8-10 Bulgarian Rows
12 minute AMRAP
Then :
C1 4-6x “Tempo” Push-ups @ 5050 tempo
C2 10-12x BB Bent-Over Row
C3 10-12 (each leg) Standing DB Calf Raises off plate
10-12 minute AMRAP
Then:
Cool Down

 

 

STRONGMAN TRAINING
60m Explosive Prowler Pushes
3 sets, climbing to get warm
Then:
Push/Carry Medley:
30m Farmer’s Carry + 30m Sprint 
30m Heavy Prowler Push +
30m Farmer’s Carry, back + 30m Sprint +
30m Heavy Prowler Push
2-3 sets, climbing
Then:
Cool Down with Waiter’s Carries.

 

 

 

STRONGFIT
Warm-up with Medicine Ball Throw and Chase 
Then:
Stone Lifts + Rope Climb
1/6, 2/5, 3/4, 4/3, 5/2, 1/6
Males @ 145-175, Females @ 95-115
Then:
Yoke Heavy Supports, AHAP
Set 1 – 30s
Set 2 – 20s
Sets 3-5 – 15s, AHAP
Rest as needed between efforts. Increase the load as time descends. 
Then:
Farmer’s Carry Relay with a partner
20m each, 40m each, 60m each
All for time
2-3 sets
Rest fully between sets
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

You wanna get the most out of someone? Have them race. Pride and ego are powerful.

You wanna get the most out of someone? Have them race. Pride and ego are powerful.