1.4.14 Training Session (1)

Workout 
Get warm…
Then:
50 minutes of 45/15
Airdyne +
Row +
Ski Erg +
Headcutter @ 45/30 +
Wall Sit +
Step-up Hops +
Barbell Grip-Roll-ups +
Heavy Alternating KBS @ 60/40 +
Rice Bucket Patterns +
Dead Hang (do a Strict Pull-up every 10s. If you drop down from the bar a Burpee and get right back up)
Rest
Then:
Cool Down
 
Coach’s Comments
N/A 
 
Photos
Kara switching hands. Go heavy here to tax the grip. It starts out okay, but by 40s becomes a test of Will.

Kara switching hands. Go heavy here to tax the grip. It starts out okay, but by 40s becomes a test of Will, especially if the chosen weight is right. 


Today's 45/15 circuit was not only long, but it was organized into blocks. The first block was an aerobic block consisting of the Airdyne, Rower, and Ski Erg. The second block was a leg-heavy triplet of Headcutters, Wall Sit, and Step-up Hops. And the third block was four exercises specifically for the grip, starting with the Barbell Grip Roll-up. Roll the bar down the fingers as far as possible and finish by flexing the the wrist at the top.

Today’s 45/15 circuit was not only long, but it was organized into blocks. The first block was an aerobic block consisting of the Airdyne, Rower, and Ski Erg back to back to back. The second block was a leg-heavy triplet of Headcutters, Wall Sit, and Step-up Hops. And the third block was four exercises specifically for the grip, starting with the Barbell Grip Roll-up. Roll the bar down the fingers as far as possible and finish by flexing the wrist at the top.


The final station was Dead Hang. If you have the ability hit a Strict Pull-up every 10s. If not simply try to hang for the entire 45s. But if you fall it's one burpee and right back up to the bar. It's often a battle between the ears whether to stay up on the bar or drop to the floor. Tony and Susan fighting to hold on.

The final station of the circuit was Dead Hang. If you have the strength try to do a Strict Pull-up every 10s. If not simply try to hang for the entire 45s. But if you fall it’s one burpee and right back up to the bar. It’s often a battle between the ears whether to stay up on the bar or drop to the floor. Pride is a mother. Tony and Susan fighting to hold on.


I always wonder what people out in public think of this shirt. They probably find it sick and twisted. Truth is they have no idea what it means. And to the lay person poor understanding usually equates unintelligent comments about how we're extreme and senselessly putting our bodies through challenges that are unnecessary and detrimental. Well, that may be true. But I believe it is always better to know where you sat with yourself; to know what you're capable of; and to know in your heart that chose a path few can bare; a path that beings the mind and the body together in harmony through a conversation we like to call training. Suffering = understanding.

I always wonder what people in public think of this shirt. They probably find it sick and twisted. Truth is they have no idea what it means. And to the lay person poor understanding usually equates to unintelligent comments about how we’re extreme and senselessly putting our bodies through challenges that are unnecessary and detrimental to our health. Well, there may be some shred of truth to that. But I believe it is always better to know where you stand with yourself; to know what you’re capable of; and to know in your heart that you chose a path few bare; a path that brings the mind and the body together in harmony through a conversation we like to call training. Suffering = understanding. 

 

Video

Go Primal FYF from @CrossCopter on Vimeo.