1.15.14 Training Sessions (2)

Workout 1
Dislocates, 10 regular + 10 reverse
4x (15m Lunge + 15m Crab Walk + 15m Broad Jump + 15m Reverse Bear Crawl)
Then:
10x BB Strict Press @ 95# +
60m “Strict” Farmer’s Carry @ 2×70# (see photos)
1:1 Rest, 4 sets
Then:
10x (each) KB Snatch @ 40-50# +
30m Burpee/Broad Jump
1:1 Rest, 4 sets
Then:
10x Bench Press @ BW OR 10x HSPU +
60s Row/Ski/Airdyne 
1:1 Rest, 4 sets
Then:
Cool Down
 
Workout 2
Dislocates, 10 regular + 10 reverse
2×5 Wall Squats 
2×10 Squats
15m Lunge + Quad Stretch Combo
3×10 KBS (40, 50, 60)
3×5 SOTS Press/OHS Combo (see photos)
Then:
OHS Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
Cool Down
 
Results
OHS PR’s:
[gp_workout2]
 
 
Coach’s Comments
N/A
 
Photos
During today's Farmer's Carry I instructed everyone to stay tall and rotate the thumbs outward. This creates more of a stable shoulder position, instead of the bells hanging from the arms and swinging the athlete all over the place.

During today’s Farmer’s Carry I instructed everyone to stay tall and rotate the thumbs outward. This creates more of a stable shoulder position, instead of the bells hanging from the arms and swinging the athlete all over the place.



Dumbbell Farmer Carry = Harder. Great work Alana!

Dumbbell Farmer’s Carry = Harder. Great work Alana! It was a battle for 60m.



Finishing with the bar overhead in this position unloads the musculature and puts the load primarily thought the skeleton. Having the mechanical ability to get here makes the work easier as the set progresses because there is a brief moments of unloading at the top.

Finishing with the bar overhead in this position unloads the musculature and puts the load primarily thought the skeleton. Having the mechanical ability to get here makes the work easier as the set progresses because there is a brief moment of unloading at the top.



IMG_1513

DB SOTS Press. The perfect warm-up for Overhead Squats.



Progress.

Progress.



Butch came in today do do the OHS Strength Ladder. After his warm-up set we (and even before that) I could tell it would have been a bad idea. SoI gave him some homework and changed his work today to a Front Squat Strength Ladder. He messed around and PR'd at 155#.

Butch came in today to do the OHS Strength Ladder. During the warm-up I quickly realized it would have been a bad idea. So I gave him some homework and changed his work today to a Front Squat Strength Ladder. He messed around and PR’d at 155#.



KB work is all about efficiency; getting the weight from point A to point B with no wasted energy. As the KB emerges from between the legs create vertical momentum to keep it close to the body. Follow it up overhead. Miguel has been doing this a long time and throwing around the 45# like it's nothing.

KB work is all about efficiency; getting the weight from point A to point B with no wasted energy. As the KB emerges from between the legs create vertical momentum to keep it close to the body. Follow it up overhead. Miguel has been doing this a long time and was throwing around the 45# like it’s nothing.



The legs are rarely the limiting factor in the OHS. You need to develop the ability to effectively support the weight overhead through the torso NOT the arms. Rob's arms are way wide here. He naturally adopts this position to counter-act the fact that with his hands more narrow there is too great of a demand for spinal range of motion. He has the strength. Now he needs the mobility to use it.

The legs are rarely the limiting factor in the OHS. You need to develop the ability to effectively support the weight overhead through the torso NOT the arms. Rob’s arms are way too wide here. He naturally adopts this position to counter-act the fact that with his hands more narrow there is too great of a demand on spinal range of motion. He has the strength. Now he needs the mobility to use it.



Having the feet together creates more stability throughout the body. Now Lucy has to work on getting the bar higher on the torso with the elbows more in front. She too has made great progress and will continue to. Hell, 6 months ago jumping on a box was the most horrifying thing ever. Today it was no problem. I applaud everyone here. I challenge them constantly, and they accept their current truths not as unmendable scars but rather as

Having the feet together creates more stability throughout the body. Now Lucy has to work on getting the bar higher on top of the torso with the elbows more in front. She too has made great progress and will continue to. Hell, six months ago jumping on a box was the most horrifying thing ever. Today it was no problem. I applaud everyone here. I challenge them constantly, and they accept their current truths not as unmendable scars but more as introspective moments. We can only fix what we’re aware of. My job is simply to bring awareness.


 
Video 

Go Primal Mornings from Go Primal Fitness on Vimeo.