7.30.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
Locomotor Warm-up with Coach
Then:
WORKOUT
In teams of two…
10-minutes of alternating 60m Sprints (30m out, 30m back)
Then:
4x15m of 3x Axle Deadlifts + 3 Steps holding Axle, climbing to a heavy final set
Then:
12x KBS @ 60/45 +
9x DB Thrusters +
6x Strict Pull-ups
5 rounds, 12 minute time cap
Then:
Cool Down with 

 

 

STRONGMAN TRAINING
4×5 Tire Flips
Then:
5×3 Stone over Yoke. Set Yoke to roughly chest height. On final set do AMRAP
Then:
A few legless rope climbs

 

STRONGFIT
A few Tire Flips to warm-up and establish your working weight 
Then:
As either a single athlete or in teams of two…
200′ Tire Flip for time
Rest fully, 2 sets
Then:
3×100′ OH Yoke Carry, climbing
Then:
“StrongFit Gone Bad”
Two players at each station:
12′ Rope Climbs
Sledgehammer Tire Strikes
D-Ball Over Shoulder @ 100/80
Burpee / Yoke Hops
Hill Sprint
Rest
3 rounds
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the stone carry where every 50ft is one point.
Then:
Cool Down

 

COACH’S COMMENTS
We need to do more stone work!

 

PHOTOS

Another grueling Saturday. Rest up tomorrow and lets hit it hard again Monday.

Another grueling Saturday. Rest up tomorrow and lets hit it hard again Monday.