7.31.13 Training Sessions (2)

Workout 1
Jump Rope (practice DUs)
Then:
12x Bulgarian Bag Halos +
30x Mountain Climbers 
3 sets to warm-up
Then:
Seated Single-Arm KB Arnold Press
10 reps each @ 20#
10 reps each @ 25#
5 reps each @ 30, 35, 45
Then:
10x HSPU OR 30s HS Hold
20x Plate OH Lunges
30x Box Jumps
40x KBS 
50x Wall Ball
Rest 5 minutes
Then:
6 minute AMRAP (ALL OUT!)
30x Double Unders +
12x Burpees
Record max reps
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
3×5 Wall Squats
2×10 Shoulder Dislocates
2x15m Forward Lunge + 15m Reverse Lunge
3×10 Split Jumps
Then:
Mobility – Psoas/Quads
Then
4x15m Front Loaded Walking Lunge
Increase load each set. Final set should be ME.
Then:
Work up on Bench Press
10-8-5-5
Then:
5×5 Bench Press 
Then:
Cool Down
 
Results
Front-Loaded Lunges, 5×5 Bench Press (next week’s weight):
[gp_workout2]
 
 
Workout 3 (because I’m feeling generous)
Work up on Snatch Pulls
Then:
4×2 Snatch Pulls @ 110% of best Snatch (don’t drop the bar between reps)
Then:
Warm-up on Clean and Jerk (full catch)
5x CJ @ 185 +
2x Muscle-ups +
4x CJ +
4x Muscle-ups +
3x CJ + 
6x Muscle-ups +
2x CJ +
8x Muscle-ups +
1x CJ +
10x Muscle-ups
for time
Rest plenty
Then:
15x Bench Press @ 225# +
1000m Row
3 rounds for time
Then:
Cool Down
 
Results
CJ/MU, Bench/Row:
[gp_workout3]
 
Coach’s Comments
Back by popular demand, the Fall edition of the Body Comp Challenge  starts October 7th. I plan to do an in-depth video on the details of the contest some time in the next week. Because of the extraordinary results of the Spring contest and the knowledge gained from the lectures it seems prudent to do this contest twice a year. 
 
That way people who did not participate the first time can have an opportunity, new member of the gym can learn the “Go Primal Way,” and even athletes who entered the contest in the spring can re-do it for added motivation, knowledge, and a chance to win a six-minth unlimited membership to the best damn gym in Gainesville.
 
In late September I’m traveling to Boston for a big conference that Poliquin is putting together. The presenters at this conference are world-renowned researchers and nutrition experts. This information will be re-formatted into digestible chunks for the Body Comp Challenge. The weekly video lectures will contain a lot of the same info as the spring contest (because it works), but there will be a ton of new material that will undoubtedly facilitate even more amazing results. 
 
The new online format eliminates scheduling issue and opens up the contest for all members, irrespective of their challenging schedules. Stay tuned…
 
Photos
Strength is a mentality. It is built upon a desire. You can't have strength without desire. The process is grueling, and even an added fraction of a pound on the barbell is enough to keep to justify our hard work. It's a process and the stronger you get the lower the payoff. That why it's not for everyone. If you're stuck either because you don't spend enough time doing strength work or there's no enough variation in your training. Which is it?

Strength is a mentality. It is built upon a desire. You can’t have strength without desire. The process is grueling, and even an added fraction of a pound on the barbell is enough to justify all the hard work. Strength is a process and the stronger you get the lower the payoff. That why it’s not for everyone. If you’re stuck it’s either because you don’t spend enough time doing strength work or there’s not enough variation in your training. Technique is paramount. Building “strength” upon a dysfunctional foundation will eventually level off. Those with the best technique have the most strength potential. So there must also be humility, especially in the beginning.