6.24.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Squats
2×10 Jump Squats
3×10 Goblet Squat (40, 50, 60)
Then:
Pre-Fatigue the Grip…
10x Heavy KBS @ 70-80/40-50 +
30s Dead Hang +
30s Rest
5 rounds
Then:
10x Burpee/Lateral Bar Hops +
10x RDL @ 95-185# +
15m Barbell Carry
4 sets, rest as needed between sets
Then:
7x Thrusters 95/65 +
7x ‘Strict’ Toes-to-Bar +
7x Box Jumps @ 30/24″
7 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
12x Bulgarian Bag Halos +
12x Strict Push-ups
3 sets to warm-up
Then:
3x (5-3-1) Weighted Dip Waves
Rest plenty between sets
Then:
2x Weighted Pull-ups +
5x CG Bench Press +
7x Banded Speed Deadlifts @ 95/135 (+purple band)
5 sets
Rets plenty between sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
 
Coach’s Comments
I fought the idea of competing in fitness endeavors for a long time. I thought it cheesy and overly dramatic, believing in my heart that the true athletes were busy playing real sports. My personal experience has led me to believe otherwise. In this never-ending quest for self-mastery and genetic potentiation I’m convinced we need to put ourselves “out there” (in some fashion) if we’re ever going to truly know who we are or what we’re capable of. 
 
The biggest joy is in doing something you once thought impossible; exceeding a self-limiting belief. We often hide behind a lack of commitment because it’s safe. Failure becomes okay because we never invested fully. Well, to hell with that. That is the mentality of a loser. 
 
I’ve watched every person in this gym transform themselves, often to the point of unrecognizable improvement. Consistency is no longer an issue. Hard work is no longer an issue. Ability is no longer an issue. Every time I raise the bar you answer. You wanna know how fit you are? Go to another gym and do a workout. You’ll be amazed at the level of work capacity and skill you’ve developed, whether you’ve been at GP for three months or three years. Your fitness is real. You’ve paid the price and laid the ground work for further improvement. 
 
So where do you go from here? You dig deeper. You run the risk of failing; you invest, not because you want to succeed, but because you aren’t scared to fall short.  
 
In the end we’re just picking heavy stuff up and putting it down again. There has to be more meaning applied to the task. What does it mean to you? For me it’s a medium for self-assessment. It’s a means of testing my limits daily. I learn to recognize bad habits, poor thought patterns, and negativity. Competing forces me to re-wire my brain; to relax and to put things into perspective. It also teaches me to believe in myself and to know I’ve put in just as much work as the guy next to me. A head to head battle is one of the purest forms of human expression. Both are winners. Both sacrificed. 
 
Who do you want to be? Let your training reflect your intention. You want more…do more. 
 
I’m done ranting. I’m going to lift…
 
 
Photo
I gave the Strength class some banded Deadlifts. The emphasis is on accelerating through the sticking point and trying to maintain bar speed, even as the bands stretch and apply more tension to the bar. It's a nice spin on an old favorite.

I gave the Strength class some banded Deadlifts. The emphasis is on accelerating through the sticking point and trying to maintain bar speed, even as the bands stretch and apply more tension to the bar. It’s a nice spin on an old favorite. Xeve.



Another view.

Another view.



A good warm-up should demand focus. Swinging Kettlebells is one thing. Swinging heavy-ass Kettlebells is another. Robyn looking focused.

A good warm-up should demand focus. Swinging Kettlebells is one thing. Swinging heavy-ass Kettlebells is another. Robyn looking focused.



Hold on tight and carry the barbell 15m. I didn't wanna go too heavy on the RDLs so we seasoned the grip in the "warm-up" to spice things up a bit.

Hold on tight and carry the barbell 15m. I didn’t wanna go too heavy on the RDLs so we seasoned the grip in the “warm-up” to spice things up a bit.



The grip width for Close-Grip bench Press should be bi-acromial, or just above the acromon process.

The grip width for Close-Grip bench Press should be bi-acromial, or just above the acromion process. Find it and squeeze the piss out of the bar.



Tony doing Weighted Dips @ 70#.

Tony doing Weighted Dips @ 70#.



A closer look.

A closer look.