9.10.16 Training Sessions (2)


GENERAL FITNESS
WORKOUT:
Jog 300m
Then:
50x Alternating Supermans 
Then:
In teams of two get a box 24-17.5″
Spend 30s doing a box stretch on the left leg, switch partnerS. Do the same on the right leg, switch partners. Do this twice. 
Then:
1-10-1 Box Jump Ladder, start slow and speed up as you get warm. Step-ups are allowed. 
P1 does 1, P2 does 1
P1 does 2, P2 does 2, etc…
Then:
Take 8 minutes to establish Deadlift load for workout
Then:
“Prison Run,” variant
20-1 Ladder:
20-16 KBS @ 60/45
15-11 Burpees
10-6 Deadlifts (225, 185, 155, 135, 95 options. The set of 10 should suck but be technically perfect)
5-1 Wall Walks
Run 200m (100m out, 100m back) between each rung
For time, capped at 35 minutes
Then:
Cool Down

 

 

STRONGFIT
2 light 150m uphill sprints
Then:
4xM.E. 150m uphill sprints
Then:
Work up to max stone lift
Then:
EMOM x 12
Even: 2x Stone Lifts 
Odd: 3x 12′ Rope Climb
Then:
100′ Reverse Sled Drag +
200′ KB Farmer Carry +
100′ Reverse Sled Drag
2 sets
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

No technique involved. Just pull the sled as fast as possible from point A to point B. Don't even think. Just go.

No technique involved. Just pull the sled as fast as possible from point A to point B. Don’t even think. Just go.

The stone lift is awkward, which of course is the point.

The stone lift is awkward, which of course is the point.