4.28.14 Training Sessions (2)

Workout 1
20x Shoulder Passes
2×5 Wall Squats
2×10 Jump Squats
2x15m Lunge + 15m Burpee/Broad Jump
Then:
T-Spine/Shoulder Mobility
Then:
KB Push Press Strength Ladder
10 reps each @ 2×30, 2×40, 2×50
Then:
Weighted Burpee/Broad Jumps
2x15m @ 2×10-15# DBs
2x15m @ 2×15-20# DBs
2x15m @ 2×25-30# DBs
Rest as needed between sets
Then:
10x DB Hi-Pull +
10x DB Bent-Over Row +
Max Reps DB Strict Press
3 sets, rest a lot to minimize drop off from first set to last 
Then:
Max Reps Stubby Axle Deadlift +
60s Row/Ski/Airdyne at active recovery pace
3 sets, rest plenty
Then:
Cool Down with Gymnastics work
 
Workout 2
2×5 Wall Squats
2x15m Lunge + Quad Stretch
2x15m Tin Man Walk
2×10 Squats
2×5 Jump Squats
Then:
Hip Mobility (5-8 minutes)
Then:
Work up on Front Squats
8-7-7
Then:
Front Squats 
2x (7-5-3)
Then:
2x (1-4) Strict Pull-up Ladders
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photo
Let DBs carry through the air. Keep the landing soft and controlled.

Let the DBs carry you through the air. Keep the landing soft and controlled. Zeb mid flight.

Without the perfect rack position Front Squats are damn near impossible once the weight becomes substantial. We spend a lot of time mobilizing and getting ready to support the barbell in this position.

Without the perfect rack position Front Squats are damn near impossible once the weight becomes substantial. We spend a lot of time mobilizing and getting ready to support the barbell in this position.

Built to squat.

Built to squat.

I spent the weekend redoing our chains. Can't wait to use them later this week.

I spent the weekend redoing our chains. Can’t wait to use them later this week.

Tight hip external rotators can impede squat depth for several reasons. Spend a little time working on hip mobility prior to squatting for optimal results.

Tight hip external rotators can impede squat depth in many ways. Spend a little time working on hip mobility prior to squatting for optimal results.

I teach our athletes to push their knees out through the sticking point. This technique improves torque and mechanical efficiency at the most challenging point in the lift. Many of them have gotten to the point where I don't even have to remind them to do it.

I teach our athletes to push their knees out through the sticking point. This technique improves torque and mechanical efficiency at the most challenging point in the lift. Many of them have gotten to the point where I don’t even have to remind them anymore.

I think it's time to write Inside Go Primal Part 3. I'm constantly thinking about the evolution of this project. It's been six year now and so much has changed, from my approach and mentality to the clients we harbor and everything in between. I love where we are now. I love where the fitness industry in general is right now. I often contemplate the future and what role or contribution GP will make in the next five years. A lot of people have come and gone. Yet so many are still here and have seen the changes, improvement, and mistakes we've made along the way.

I think it’s time to write Inside Go Primal, Part 3. I’m constantly thinking about the evolution of this project and working on a new article might be just the thing I need to bring all my scattered thoughts into focus. It’s been six years since we started and so much has changed. I love where the fitness industry is right now. I often contemplate the future and what role or contribution GP will make in the next five years. A lot of people have come and gone. I use to resent people when they left, especially if they joined another gym for something as superficial as price or location. But now I’m much more at ease with my role. I realize more and more that we can’t be all things to all people. But I try. And I’ll never be accused of not trying to over deliver. I truly believe in my heart there is no better place to train. My mission will always be to prove it. Those who have given us a fair shake have seen the results. Those who have bought-in are sold. I can sleep well at night knowing our foundation is strong because of everything we’ve done up to this point. That foundation is a magnet of attraction for anyone who wants what we have.

 

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