6.28.13 Training Sessions (1)

Workout 
Get warm
Then:
15m Bear Crawl + 15m Reverse Bear Crawl every minute for 5 minutes
Then:
4x15m DB Bear Crawl (30, 40, 50, 60)
Then:
5x DB Arnold Press @ 2×30/20 +
20s Handstand Hold +
3x DB Arnold Press +
20s Handstand Hold +
2x DB Arnold Press +
20s Handstand Hold
Rest 3 minutes, repeat
Then:
5x Goblet Squat @ 80#/50# +
20s Wall Squat +
3x Goblet Squat +
20s Wall Sit +
2x Goblet Squat +
20s Wall Sit
Rest 3 minutes, repeat
Then:
“Vomit Comet”
20x Sandbag Thrusters (hold outside handles) @ 75#/40# +
15x KBS  @ 60#/40# +
12x Pull-ups +
8x Burpees
3 rounds
Then:
Fall Down
 
Participants
[gp_workout1]
 
Coach’s Comments
Days to the Primal Games: 23
 
Photos
The DB Bear Crawl was intended to season the shoulders for the work to come. Some of the guys did their 4th round with 2x65#, hardly seasoning...very much like hard ass work.

The DB Bear Crawl was intended to season the shoulders for the work ahead. Some of the guys did their fourth set with 2×65#, hardly seasoning…very much like hard ass work.

Caleb.

Caleb working up on 3-position cleans.