2.22.14 Training Session, GBC

Workout 1
Locomotor Warm-up (5 minutes, various)
Then:
A1 8-10x Standing Single-Arm KB Strict Press
A2 6-8x Chin-up
A3 6-8x Seated DB Lateral Raise
12 minutes
Then:
B1 10-12x Deadlift 
B2 15-20x Cyclists Squats (load with Bulgarian Bag @ 17-45#)
B3 8-10x Hanging Leg Raises
12 minutes
Then:
C1 10-12x Close-Grip Bench Press
C2 14-16x KB Walking Escalator Lunges
C3 10-12x Single-Arm Thick DB Rows
12 minutes
Then:
Cool Down
 
Workout 2
“Go Primal Tri”
150 Calories on Airdyne +
2000m Row +
2.75 mile run 
for time
 
Results
Primal Tri:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Hold the arm horizontal to the floor gives the athlete a reference point for staying as upright as possible, limiting any side to side movement. In other words, lock down the core and keep the trunk as rigid as possible while the other arm presses.

Holding the arm horizontal to the floor gives the athlete a reference point for staying as upright as possible, limiting any unnecessary side to side movement. In other words, brace the core muscles and keep the trunk as rigid as possible to allow the the other arm to press as efficiently as possible.



An excellent finish position. Good job Claudia.

An excellent finish position. Good job Claudia.



Tammi is still going strong.

Tammi is still going strong.



The Lateral Raise was tough for a lot of people today. It's not a movement we do a lot. But for German Body Comp it's appropriate. Joe dialed in.

The Seated Lateral Raise was tough for a lot of people today. It’s not a movement we do a lot, but for German Body Comp it’s appropriate. Joe dialed in.



The 'Programmed to Suffer" shirt is one of my all-time favorites. Going all-out all the time is not wise. But understanding when to push and doing so in a way that us productive is the ultimate goal. So often I want people to slow down, think about what they are doing, and move deliberately. But there are other times when there should be no such filter; when you take on the voices in your head that are urging you to to stop, to put down the weight, or to back off. Those small and seemingly insignificant seconds of going above and beyond are special. Why do we do it? Well, for one we can. But more importantly because innately we are all curious as to how much we have to give, no matter the situation. And this parallel with life is what bring the gym into relevance. Who we are, how we define ourselves and the substance behind our character is built upon the habits we ingrain. Programmed to Suffer means you care. You care enough about this life to challenge your current state and to never settle. Bravo.

The ‘Programmed to Suffer” shirt is one of my all-time favorites. Going all-out all the time is not wise. But understanding when to push and doing so in a way that is productive is how we make progress. So often I want people to slow down, think about what they are doing, and move deliberately. But there are other times when there should not be a filter; when you take on the voices in your head that are urging you to stop, to put down the weight, or to back off. More often than not we give in. But as our fitness and self-awareness improves we fight back. Why do we do it? Well, for one we can. But more importantly because innately we are all itching to know what we’re capable  of. This parallels with life in a way that is seamless and natural. It’s what makes this style of training relevant. Who we are, how we define ourselves and the substance behind our character is built upon the habits we ingrain. The gym is nothing more than practice for the real thing we call life. Programmed to Suffer means you care. You care enough about this life to challenge your current state and to never settle. Because only when we suffer do we discover who we really are.