10.1.16 Training Sessions (3)

 

GENERAL FITNESS
WORKOUT:
800m Nose-Only Jog
Then:
Animal Warm-up:
30m each:
Forward Skips
Tin Man Walk
For/Rev Lunge
Gorilla Hop, left leg leads
Gorilla Hop, right leg leads
For/Rev Bear Crawl
For/Rev Crab = 30m
For/Rev Frog
Inchworm Hollows
For/Rev Duck Walk
Then:
4x60m Heavy Reverse Sled Drags @ 4×45# plates for males and 3×45# plates for females
Then:
“Shotgun” Burpees
60 sec of 3x Burpees + 30m Sprint + 60s rest
60 sec of 3x Burpees + 30m Sprint + 45s rest
60 sec of 3x Burpees + 30m Sprint + 30s rest
60 sec of 3x Burpees + 30m Sprint + 15s Rest
Try to maintain output despite descending rest intervals. 
Then:
Cool Down

 

 

 

STRONGMAN TRAINING
10 minutes to establish a 3RM Double Overhand Axle Deadlift
Then, with that weight…
2xM.E. Variable-Grip Deadlift
Rest plenty between efforts
Then:
Establish a heavy stone lift (NOT to the shoulder)
Then:
1 heavy stone lift every 30s x 10 minutes
Then:
120′ Rope Pull/Prowler Push, coach chooses load
2 sets, each for time
Then:
Cool Down

 

 

 

STRONGFIT
OHS “Warm-up”
15m of 3x OHS + 3 Steps holding BB OH, climbing
In teams of two…|
Then:
42′ AMRAP
42x Stone Lifts (1:1)
42x Prowler Sprints (80′ at a time)
42x Tire Flips (jump in/out), (1:1)
42x Burpee/Yoke Hops (3:3)
42x DB Squat Snatches @ 70/45 (2:2)
Then:
120′ Rope Pull/Prowler Push, coach chooses load
2 sets, each for time
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Show up. Put in the work. Listen. Self-Assess. Trust in the process. Prevail.

Show up. Put in the work. Listen. Self-Assess. Trust in the process. Prevail.