2.7.14 Training Sessions (3), GBC, Benchmark

Workout 1
Throw light MBs for distance
Then:
7x Partner Ball Slam/Burpees (per player) @ 40/20
4 sets
Rest 3 minutes
During rest do 10x Goblet Squat + 30s Wall Sit
Then:
10x DB Curls +
10x DB Upright Row +
10x DB Bent-Over Row +
10x DB Strict Press +
20s ALL-OUT Battleropes (various patterns)
3 sets, rest as needed between sets
Then:
15m Walking KBS @ 35 +
15m Bear Crawl +
15m Walking KBS @ 45# +
15m Bear Crawl +
15m Walking KBS @ 55# +
15m Bear Crawl +
15m Walking KBS @ 60 +
15m Bear Crawl +
30s ALL-OUT Ski Erg (sub 30s)
Rest while partner goes
4 rounds each player
Then:
Fall Down
 
Workout 2
Dislocates, 10 normal, 10 reverse
2×5 Wall Squats
2×10 Squats
Then:
10x (each) Bulgarian Bag Halos +
10x KBS +
5x Push-up +
5x Tuck Jump
3 sets to warm-up
Then:
German Body Comp
A1 10-12x Back Squat 
A2 6-8x Neutral-Grip Pull-ups
3-4 sets, 30-60s rest between sets
Then:
B1 8-10x (each) Front Step-ups 
B2 8-10x BB Strict Press
3-4 sets, 30-60s rest between sets
Then:
C1 12-15x Cyclist Squats 
C2 10-12x Deficit Push-ups @ 3030 tempo
C2 6-8x Seated, Thick DB Mid-Line Curls
3-4 sets, 30-60s rest between sets
Then:
Cool Down
 
Workout 3
“Go Primal Tri”
150 Calories on Airdyne +
2000m Row +
2.75 mile run
for time
Then:
Cool Down
 
Results
Primal Tri:
[gp_workout3]
 
Coach’s Comments
 N/A
 
Photos
Gathering some footage for a new FYF video.

Gathering some footage for a new FYF video. Kathy doing Walking KBS.



Why Bear Crawls? Because everyone loves Bear Crawls.

Why Bear Crawls? Because everyone loves Bear Crawls.



Szabo has made huge improves in range of motion and mobility. Case and point, his squat during today's GBC workout.

Szabo has made huge improvements in range of motion and mobility. Case and point, his squat during today’s GBC workout.



Kian looking solid.

Kian looking solid.



There's no point in doing deficit work unless you take advantage of the extra range of motion. Even though the hands are elevated still try to place your chest on the floor.

There’s no point in doing deficit work unless you take advantage of the extra range of motion. Even though the hands are elevated still try to place your chest on the floor.



I went around snapping photos of everyone's back foot during step-ups to show them they were pushing off. The goal is to keep the back foot parallel to the floor at all times to ensure there is no assistance from the trail leg.

I went around snapping photos of everyone’s back foot during step-ups to show them they were pushing off. The goal is to keep the back foot parallel to the floor at all times to ensure there is no assistance from the trail leg.



Kelly had no problem on the other hand.

Kelly had no problem on the other hand. But notice AJ’s leg in the background. There should be no bend. NONE.



Anchor them down...

Anchor them down…



...and whip the shit out of them.

…and whip the shit out of them.



Mid-Line Curls.

Mid-Line Curls.



A proper Hi-Pull. Try to go as strict as possible in the early sets. Use the hips when you need them in the later sets. Renate.

A proper Hi-Pull. Try to go as strict as possible in the early sets. Use the hips when you need them in the later sets. Renate.



Thank you Tammi. You know the way to my heart.

Thank you Tammi. You know the way to my heart.



A solid catch. Get comfortable with being comfortable in the bottom. You can only Snatch what you can catch.

A solid catch. Get comfortable with being comfortable in the bottom. You can only Snatch what you can catch.



Jamie has made great progress. I remember a day when this was not possible. Persistence and hard work do indeed pay off. Keep up the good work Jamie.

Jamie has made great progress. I remember a day when this was not possible. Persistence and hard work do indeed pay off. Keep up the good work Jamie.



The proper range of motion.

The proper range of motion.



Slam the ball with everything you have. Allow the momentum you create to carry you into the burpee. It may be a warm-up but it demands effort and attention.

Slam the ball with everything you have. Allow the momentum you create to carry you into the burpee. It may be a warm-up but it demands effort and attention.



I love the Olympic Lifts. I could Snatch and Clean and Jerk everyday all day. Here I am on the Snatch Pull.

I love the Olympic Lifts. I could Snatch and Clean and Jerk everyday all day. Here I am on the Snatch Pull.


 
Video