8.3.13 Training Session (1), Recovery

Workout 
Throw Medicine Balls (various)
Then:
Work up to a difficult five on Close-Grip Bench Press
10-8-6-5
Then:
Mini Close-Grip Bench Press Strength Ladder @ 3010 tempo
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
100m Row @ <20s/22s OR 100m Ski @ >21s/25s +
30m Carry (alternate between various objects) for “Active Recovery”
Rotate between Goblet Carry, Cradle, Suitcase (L), Suitcase (R)
10 rounds in the time remaining
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
Week 3 of the Go Primal Games is in the books. View standings after 3 events. 
 
Photos
Finding the power to get the Ski Erg moving fast requires the athlete to raise up onto their toes and drop down through the hips. Many time they'll choose to jump. Today the goal was sub 23s for the females to complete 100m.

Finding the power to get the Ski Erg moving fast requires the athlete to raise up onto their toes and drop down violently through the hips. Many times they’ll choose to jump. Today the goal was sub 23s for the females to complete 100m. Ashley looking strong.

Goblet Carry.

Goblet Carry.

The most efficient way to get from one side of the box to the other is to jump to the back edge and slide off. Yes, it's dangerous, but worth it in the end if time is a factor.

The most efficient way to get from one side of the box to the other is to jump to the back edge and slide off. Yes, it’s dangerous, but worth it in the end if time is a factor. Rob showing how it’s done.

Perhaps the most demanding portion of the 5 minute AMRAP: Toes-to-Bar.

Perhaps the most demanding portion of the 5 minute AMRAP: Toes-to-Bar.