7.2.16 Training Sessions (3), Videos (2)

 

GENERAL PREPARATION
MOVEMENT PREP:
30x German Arm Swings
10/10 Arm Circles
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Bear Crawl
15m Lunge + 15m Reverse Crawl
3×10 One-Arm KBS, climbing
2×5 Proper Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Work up to a max for day UB (i.e. continuous) 10m Hand-over-Hand Rope Pull, 10-12 minutes
Then:
P1 16x Sandbag Lunges, anyhow (athletes choose load)
P2 Rest
Switch, 6 rounds each
Then:
3x20x Planking Shoulder Taps, to prep for Death Crawls
Ten:
3x7m DB “Death Crawl”
Push-up + Renegade Row + Two Crawls
Then:
Cool Down 

 

 

STRONGFIT 1
Warm-up with Medicine Ball Shot Put Tosses and OH KB Carries over a hurdle
Then:
WORKOUT 1:
Work up to a challenging triple on Axle Shoulder-to-Overhead
Then, with that weight…
10 rounds for time
3x Axle STO
Between each round drop the axle and re-clean for the next round.
This can also be performed tag-team style, alternating sets of 3.
Then:
WORKOUT 2:
P1 20x Sandbag Lunges, anyhow
P2 Rest
Switch, 6 rounds each (120 lunges each)
Then:
WORKOUT 3:
“Death Crawl” Relay, 3 player teams
Each player Death Crawls 5m for 3 rounds
Death Crawl = DB Push-up + Renegade Row + Two DB Bear Crawls
Then:
Cool Down

 

STRONGFIT 2
WORKOUT 1:
120′ Rope Pulls
3 sets, climbing
Then:
WORKOUT 2:
Work up to a max for day 100′ Yoke Carry (see video below)
Then:
WORKOUT 3:
1/2 Mile Sandbag Bear Hug Carry. 
Each drop do 15x Push-ups
For time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

In every workout there is “the moment.” That is, the point in time when you realize you’re in deep; perhaps deeper than you want to be. And then a decision has to be made. Persevere or give in to the momentary pain? These are the moments that define us; the moments that can spill into our daily lives. The hard road is usually the right road. Take it…without hesitation. You’ll be better for it.

 

 

VIDEOS

Coach Chris’ 3x BW Yoke Carry 100′ 

 

KB OH Carry Warm-up