1.22.14 Training Sessions (2)

Workout 1
2×5 Wall Squats
Dislocates, 10 normal, 10 reverse
Then:
10 reps each to warm-up
“X” Jumps
Burpees
Bulgarian Bag Halos
KB Deck Squats
3 rounds
Then:
7x KB Windmill +
14x Toes-to-Bar +
18x Box Jump-Overs
5 rounds, rest 90s between rounds
Then:
Play with Core Rolls to cool down
Then:
Actual Cool Down
 
Workout 2
2×5 Wall Squats
Dislocates, 10 normal, 10 reverse
Then:
10 reps each to warm-up
“X” Jumps
Burpees
Bulgarian Bag Halos
KB Deck Squats
3 rounds
Then:
Front Squat 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
Front Squat PRs:
[gp_workout2]
 
Coach’s Comments
I lied about the Arm Training video. I’ll have it done tomorrow. 
 
Photos
Joe executing the "X" Jump to perfection.

Joe executing the “X” Jump to perfection.


The original prescription for the Windmills was with a KB. Renate used a Medicine Ball for her last set, which requires more stabilization and therefore more control.

The original prescription for the Windmills was with a KB. Renate used a Medicine Ball for her last set, which requires more stabilization and therefore more control.


A few people PR'd today on the Front Squat Strength Ladder, Diane being one of them. Great job.

A few people PR’d today during the Front Squat Strength Ladder, Diane being one of them. Great job.


James demoing "Core Roll." The point of the exercise is to understand how to maintain a rigid and connected body. Start on your stomach and roll with control (as one piece) onto your back. Then go the other way, from your back to your stomach. Avoid fast, abrupt movements and demonstrate control throughout.

James demoing “Core Rolls.” The point of the exercise is to understand how to maintain a rigid and connected body. Start on your stomach and roll with control (as one piece) onto your back. Then go the other way, from your back to your stomach. Avoid fast, abrupt movements and demonstrate control throughout.


It was interesting to see who picked it up easy and who didn't and then to translate that awareness to how they move on their feet doing movements like squats, deadlifts, presses, etc. There is certainly a correlation between core control, ease of movement, and the expression of strength.

It was interesting to see who picked it up easy and who didn’t and then to translate that awareness to how they move on their feet doing movements like squats, deadlifts, presses, etc. There is certainly a correlation between core control, ease of movement, and the expression of strength.



We shot the last of the footage for our first promo video today. The video will live on the homepage and will serve to inspire people to "do something," whether that something is eating better, taking a walk everyday, or destroying yourself on the regular in a place like Go Primal. In the end I'm here to help people find purpose and to use their bodies the way Mother Nature intended. We all have so much potential, but so few of us ever come close to tapping into it. Fuck that.

We shot the last of the footage for our first promo video today. The video will live on the homepage and will serve to inspire people to “do something,” whether that something is eating better, taking a walk everyday, or destroying yourself on the regular in a place like Go Primal. In the end I’m here to help people find purpose and to use their bodies the way Mother Nature intended. We all have so much potential, but so few of us ever come close to tapping into it. Fuck that.