8.5.13 Training Sessions (4)

Workout 1
3×5 Wall Squats
2×10 Squats
2×10 Jump Squats
3×10 KBS (50, 60, 70)
3×5 Single-Leg Off-Box Squats 
Then:
Mobility – Shoulders (overhead)
Then:
“Four Rounds Outside”
P1 10x Burpee + 200m Sprint
P2 rest
Switch, 4 rounds each
Then:
10x TGU (5 each) @ 50/25 +
4x (30s Ball Slam @ 25/20 + 30s Rack Hold) +
2:00 minute rest, gather equipment
8x TGU  (4 each) @ 60/35 +
4x (30s Mountain Climber + 30s FLR) +
2:00 minute rest, gather equipment
6x TGU @ 70/40 +
4x (30s Split Jump + 30s Box Step-ups) +
2:00 minute rest, gather equipment
4x TGU @ 80/50 +
4x (30s KBS + 30s Dead Hang from Pull-up Bar OR Hold KB) +
2:00 minute rest, put shit up!
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
20x Balancing Leg Swings
3×5 Wall Squats
2×10 Squats
2×10 Jump Squats
2×5 Tuck Jump
Then:
5-Minute Mobility
-Quad /Psoas
-Squat Stretch
-Elbow, Shoulder Prep
Then:
Work up to 3RM Front Squat
8-6-3-3
Then:
Front Squat 
3-3-3-3
Chase each set with Triple Jump for max distance
Then:
Back Squat 
4×5 @ final FS load
Then:
Cool Down
 
Results
FS Triples:
[gp_workout2]
 
 
Workout 3
Work up on Deadlift
7-7-7-7-7-7-7 (touch and go, work up to the heaviest weight you can do unbroken seven times)
Rest 90s between sets
Then:
7 Minutes of Burpees with 6″ Jump (max reps)
Rest fully
Then:
30x Snatch @ 165#
Every minute perform a muscle-up
Record time
Then:
Cool Down
 
Results
Deadlifts, 7-Minutes, Snatches:
[gp_workout3]
 
Workout 4
3x HSPU +
6x Pull-up +
8x Ring Push-ups
8 sets
Rest a bit between sets
Then:
4x500m Row
1:1 Work:Rest
First row starts at 2:10
Then:
Cool Down
 
Results
4x500m Rows:
[gp_workout4]
 
Coach’s Comments
I updated the scoring system for workout 4. You can download updated form here
 
Health vs. Sport
 
The topic of health vs. sport came up today in the gym. It’s important to realize that when we decide to turn our fitness into sport we are consciously choosing sport over health. The terms are not synonymous and should not be used interchangeably. Let me explain. The act of training exists on a continuum. On the far left training could simply be called “exercise” because the intent is fairly non-specific and designed to keep an individual at a slightly below-average fitness level, where walking up a flight of stairs doesn’t push them to their lactate threshold.  
 
On the far right is the other extreme, where athletes follow intricate training programs designed to develop high levels of fitness. They train multiple times a day, eat gobs of food to support their high training volume, take supplements, and border on overtraining most of the year in an effort to “be the best.” The volume is high. The intensity is high. The risk is high. But the payoff is great if you’re lucky enough to have the genetics to withstand the rigors of the sport. This level of fitness is a 24/7 program where all aspects of the athlete’s life are adjusted to accommodate to their training and performance goals. These athletes are prone to injury, mental fatigue, adrenal dysfunction, and poor self-image. There is hardly anything healthy about that. But they are strong, confident, well-formed, and capable…at a price of course. 
 
In the middle is where health exists; a balance between stress and recovery in which the body can accommodate an above-average level of fitness, where several life-abilities are enhanced and the overall quality of the individual’s life improves in proportion to their physical, mental, and spiritual investment. A ceiling does exist, but the individual sees no added value in the time and energy required to become elite. 
 
There is no wrong. There only is. Get clear on where on the continuum you wish to reside. 
 
Photos
The mountain climber/FLR combo is perhaps one of the most potent combinations. Today it lived between a heavy set of eight TGUs and six TGUs. Good luck.

The mountain climber/FLR combo is perhaps one of the most potent combinations we do. Today it lived between a heavy set of eight TGUs and a heavier set of six TGUs. Tony “resting.”

Cliff finding his 1RM Back Squat.

Cliff finding his 1RM Back Squat.

Technique is everything with the TGU. Move from point of stability to point of stability. Notice how the bottom hand is directly under the KB. This creates a stable anchor to move from.

Technique is everything with the TGU. Move from point of stability to point of stability. Notice how the bottom hand is directly under the hand with the KB. This creates a stable foundation to move from. Nice work Naomi.