6.29.13 Training Session, 45/15 Circuit

Workout
Warm-up by practice Double Unders for 5-8 minutes
Then:
3×5 Wall Squats
20x Balancing Leg Swings
2×10 Squats
2×10 Jump Squat
3x15m Lunge + Bear Crawl
Then:
3x Tuck Jump + 3x “Strict” Push-up 
Every 30s for 6 minutes
Then:
45s Work, 15s Transition:
Airdyne @ >400 watts/80 RPMs
Mountain Climbers
Ski Erg
Sledgehammer Hits (Alternate sides every rep)
Tire Flip (Jump in/out) 1:1
Burpee/Bar Hop
Dead Hang (every 10s perform 1x Pull-up)
Rest
Rotate through for 30 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
Days until the Primal Games: 22
 
Deadline to sign up is July 12th. 
 
Photos
Amber wielding The War Hammer.

Amber wielding The War Hammer.


It's been a while since we last did tire work in the gym. We'll spend a bit more time refining technique in the weeks ahead. Suffice it to say you'll see them again on a more regular basis from now on.

It’s been a while since we last did tire work in the gym. We’ll spend a bit more time refining technique in the weeks ahead. Suffice it to say you’ll see them again on a more regular basis from now on.


The premise behind the shirt is taken from an America Weightlifters named Donny Shankle. Shankle, one of the premier American Weightlifters today, is nicknamed The Lion Killer because he famously said “Pull the bar like your ripping the head off a god-damned lion." This mantra is one I always come back to when I train and has helped me get through several grueling 1RM and personal record lifts. The lion represents the bar and the fury it took to rip off it's head represents the violent nature of the sport in which I have grown to love.

The premise behind the shirt is taken from an America Weightlifters named Donny Shankle. Shankle, one of the premier American Weightlifters today, is nicknamed The Lion Killer because he famously said “Pull the bar like your ripping the head off a god-damned lion.”
This mantra is one I always come back to when I train and has helped me get through several grueling 1RM and personal record lifts. The lion represents the bar and the fury it took to rip off it’s head represents the violent nature of the sport in which I have grown to love. There is no halfway. There is only fast, powerful, and all-in. I live my life in the same manner. Dawn theses shirts with pride…