8.14.13 Training Sessions (3)

Workout 1
KB Complex
2 sets (light, heavy)
Then:
5x KB Bottoms-up Press +
5x Two-Handed KB Snatches
5 sets
Then:
15x Toes-to-Bar +
Max Shoulder-to-OverHead @ 135/95
4 sets, rest plenty between sets
Then:
15x Heavy KBS
Bench Press @ 185/105
4 sets, rest plenty between sets
Then:
100x DUs for time
 
Participants
[gp_workout1]
 
Workout 2
2×5 Wall Squats
2×10 Squats
2x15m Lunge + SL Balance + SLDL
3×5 SL Off-Box Squats (progress to highest box possible)
Then:
Mobility – T-Spine, Quads
Then:
15m OH Walking Lunge (narrow-grip)
2 sets light
2 sets heavy
Then:
Work up on Back Squat
6-6-5-5
Then:
5×5 Back Squat (add chains if appropriate)
Then:
Cool Down
 
Results
5×5 Back Squats (next week’s weight):
[gp_workout2]
 
Workout 3, Garage Gym Session
Push Press 
3-3-3-3-3
Then:
21x Double Unders +
7x Burpee/Bar Hops +
7x Push Press @ 165#
9 minute AMRAP
Then:
800m Run for time
 
Results
Push Press, 9-Min AMRAP:
[gp_workout3]
 
 
Stagnation
The biggest obstacle in fitness is stagnation. Hell, it could be the biggest obstacle in life. First you have to recognize it, although sometimes it catches you off guard. Then you have to attend to it. Most of the time we get comfortable. We build excuses into our daily habits to the point where excuses become who we are. The only reason we become stagnant is because we lack enough self-awareness to see two steps ahead. That, or we just get lazy. I have no patience of the latter. If you’re stuck consider the following to “jump-start” you out of your funk:
 
Training frequency (i.e. how often you train). More is usually better, two-a-days are my personal favorite. Start with one a week, progress to perhaps even three, two-a-days a week.
 
Second, training intensity. If you’re accustom to training in the regular groups, and have been doing so for a minimum of three months, add a strength class or two to your schedule. These classes include all variations of squats, presses, pulls and gymnastics work and are a great opportunity to hone your skills under the barbell.
 
Third, nutrition. You will never be able to outwork bad habits outside the gym. Determine your dietary pitfall, squash them, and put in the effort outside the gym so you can reap the benefits inside the gym. We do have a Body Comp Challenge right around the corner if you’re in search of education or accountability.
 
Lastly, injuries. This is a big one. An injury can derail all your effort and is challenging physically AND psychologically. Unfortunately there’s no avoiding injuries entirely. It’s the nature of the physical environment we operate in. Nonetheless, I encourage you to see Vincent for a consult if you’re hurting or find yourself modifying more often than not. He is an orthopedic wizard and will point you in the right direction to get you back.
 
Go Primal has four therapists on staff that good very good soft-tissue work (myself included). There’s no excuse for not doing something about an injury you may have. I think it’s important to train through and around injuries to preserve your fitness (and mind!). Once the injury resolves itself, and it will, you’ll be back to form in no time. 
 
Here’s the point, we all have challenges. We all face obstacles. If your fitness is really important to you (and I know it is) let’s work together to find ways to continue to push you forward. That’s what we do. We push forward.
 
Photos
One of the more demanding movements in the gym. Erin OH Walking Lunge.

One of the more demanding movements in the gym. Erin OH Walking Lunge.


The load for the max reps Push Press should land the athlete somewhere between 10-20 reps on the first set. After that it depends entirely on the athlete's tolerance, strength, and work capacity. Joe focused.

The load for the max reps Push Press should land the athlete somewhere between 10-20 reps on the first set. After that it depends entirely on the athlete’s tolerance, strength, and work capacity. Joe with 115#.

P-E-R-F-E-C-T-I-O-N.

P-E-R-F-E-C-T-I-O-N