6.18.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Squats
2×10 Jump Squat
2x15m Lunge + 15m Reverse Lunge + 15m Broad Jump + 15m Reverse Bear Crawl
Then:
75x Thrusters @ 75/45 (casual pace) +
50x KBS @ 50/35 +
25x Over-the-Box Jumps (touch top) @ 24″/17.5″
NOT for time
Then:
50-40-30-20-10 “Ball Slam to Hell “Partner Ladder: 
While P1 is working P2 does Lunge 
Looks Like: 
P1: 50x Ball Slam 
P2: Lunge Slowly (back knee must touch the floor)
Switch, continue through 40-30-20-10 reps
Then:
300s Rack Hold. Maintain perfect posture. If you start to breakdown, rest. 
 
Participants
[gp_workout1]
 
Workout 2
BB Complex (Clean-Grip):
Deadlift +
Bent-Over Row +
Muscle Clean +
Front Squat +
Push Press +
Back Squat +
Pull-up
6 reps each @ 45#
4 reps each @ 65#
2 reps each @ > 65#
Then:
5×3 BB Strict Press
Last two sets M.E.
Then:
Front Squat Waves
2x (7-5-3)
Then:
Cool Down
 
Results
Last Front Squat Wave:
[gp_workout2]
 
Coach’s Comments
I found this excerpt while I was dorking out on the website late last night. I go back often to review what we use to do, how we’ve evolved, and the themes relevent back then. I stumbled on this. I remember the exact day and instant that produced this rant and am happy to say I haven’t made the same mistake again. It’s nice to learn from mistakes, but also nice to make them, as it leads to introspection. Introspection is nothing more than an opportunity to sharpen and refine habits. Enjoy. 
 
The Price of Progress = Failure (written two years ago)
 
Today in the gym was a fresh reminder of the many different routes to progress. For some progress is linear, but for most it’s undulating, rising sharply only to fall again, all against the backdrop of an upward trend. How we handle failure along the way speaks most loudly about how far up the ladder we can ultimately climb.
 
As a coach it’s my job to find where an athlete should start and monitor the rate at which they progress. Push them too hard, add too much volume, or throw them too swiftly into the fire and they are sure to crumble, perhaps even to the point of quitting. Tease them with success, progress them slowly and confidently and they are sure to grow strong. Better yet they’ll possess a unique ability to adapt and learn many new skills. There’s a fine line between pushing too hard and not pushing enough. Time and experience are a coach’s best friend, and along the way we are bound to screw up. 
 
Today I screwed up. I pushed too hard. I expected too much. And as a result I lost a lot of sleep kicking myself for not doing the things I always tell myself to do. The details are not for this moment. Suffice it to say though, there are times when I want to punch myself in the gut for making a mistake I know damn well not to make.
 
It’s simple laziness; a loss of perspective; over-confidence, not only in myself but in my athletes. To truly change a behavior takes practice and occasional reminders that the behavior we seek to change has the ability to show itself whenever we let our guard down. I tell my staff…Details, Details, Details. The details are what drive me crazy, but they’re also what make the Go Primal experience second to none. When I get lazy and ignore the details I ignore the very thing that defines me.
 
All successful people are hard on themselves. They expect more. They are never satisfied. But I think what separates truly successful people from average successful people is perspective. Mistakes are leverage for future decision-making. Mistakes are snapshots to remind us that we still have work to do. Mistakes are insight. Maintaining perspective in the face of failure is one of the most valuable characteristics a person can have. Having enough perspective to step back and assess our current situation is vital to our psyche.
 
1.) Is the thing that I am doing enjoyable?
 
2.) Am I committed to sticking with it?
 
3.) Am I improving across the board?
 
4.) Is this something I can fix with attention and effort?
 
5.) Can I fit what I’m doing comfortably into the context of the rest of my life?
 
If the answer is “yes” then perspective tells us that we are in a good place.
 
My advice is to do less and be good at it. Over extend yourself and run the risk of mediocrity. Pick your poison and inject it until the needle bleeds dry. The consequence is that there is no turning back. You will fail. You will succeed. You will hit the wall…hard. You will climb over walls you never thought possible. And in the end, when you recount the experiences and rewards that have defined your life, you can smile knowing you loved, learned and paid a price few are ever willing to pay. Reward can only be the result of failure. Learn so that you may grow
 
Photos
Instead of having people grind it out like usual I specified they had to maintain perfect posture. As soon as they were not able to do so they were instructed to stop, reset, and begin again.

Instead of having people grind out the Rack Hold like usual I specified they had to maintain perfect posture with 1/2 their body weight attached to their chest. As soon as they were not able to do so they were instructed to stop, reset, and begin again.



Lots of Ball Slams today. 150 to be exact.

Lots of Ball Slams today. 150 to be exact.



Tony working through 75 Thrusters.

Tony working through 75 Thrusters.