Strength
Warm Up: 3 Rounds of
Barbell Complex @ 75lbs
Pigeon Stretch
1) 8 rounds of
3x Log hang clean and Press (or Hang Clean and Press) - increase weight until 3 is hard but doable
Ultimate shoulder stretch
2) 5 Rounds of
6x Front Squat - increase weight until 6 is hard but doable immedietly into ...
3x Box Jumps - increase height -- try to get to 40 in as fast as possible
Instep Stretch
3) 5 Rounds of
10x Bench Press - increase weight until 10 is hard but doable
10x Elevated Ring Rows
3x Ride it Down Squat Mobility
As always, Strength Sessions are a welcomed events. We used our strongman logs in this session to change it up a little (a little more bulky and awkward...and just cool to lift), but a normal hang power clean and press will work just as well. As you have noticed, we are working on some basic foundational lifts during our sessions, but these will provide the greatest results, both for strength and durability. We use "Complex Training" in at least one circuit during a strength session. This is where we incorporate a slow(er) strength lift quickly complexed with an explosive movement. Here we are using moderately heavy front squats and immediately going into max height box jumps. By training for strength and power simultaneously, we can extract a greater benefit than just training for those adaptations by themselves. A movie clip to follow shortly....
As always, Strength Sessions are a welcomed events. We used our strongman logs in this session to change it up a little (a little more bulky and awkward...and just cool to lift), but a normal hang power clean and press will work just as well. As you have noticed, we are working on some basic foundational lifts during our sessions, but these will provide the greatest results, both for strength and durability. We use "Complex Training" in at least one circuit during a strength session. This is where we incorporate a slow(er) strength lift quickly complexed with an explosive movement. Here we are using moderately heavy front squats and immediately going into max height box jumps. By training for strength and power simultaneously, we can extract a greater benefit than just training for those adaptations by themselves. A movie clip to follow shortly....
