2x(15m Lunge + 15m Bear Crawl + 15m Crab Walk + 15m Broad Jump)
3×5 Squats @ 4010 tempo
3×10 Goblet Squats @ 40, 50, 60
2×5 Tuck Jumps
Mobility – Hip External Rotators, 2×1:00 each side
P1 10x Goblet Squat + 5m-10m-15m Shuttle
P2 Wall Sit for duration of Squat/Shuttle
12-minute rotation (max rounds)
Rest 5 minutes
P1 15m Prone Rope Pull (1:1)
P2 4x Explosive Step-up Hops + 2x Box Jumps for duration of Pulls
Rest 5 minutes
P1 30m Burpee/Broad Jumps
P2 KB Rack Hold @ 2×40/30# “Up-Downs” for duration of Burpee/Broad Jumps
12x Bulgarian Bag Halos (each) +
3 sets to warm-up
Mobility – Shoulder External Rotation using Kettlebell, 5 minutes
Close-Grip Bench Press Strength Ladder
Chase each set with 100m ALL-OUT Ski Erg, males <20 sec, females <24 sec
Cool Down with Garhammer Raises, time permitting
I played with this Goblet Squat/Shuttle Combo on Saturday and liked it. So, I brought is back today for Tag Team Tuesday. Like so many things, it starts out innocent, but adds up quickly.
In the spirit of trying to mix things up and impart a bit of variation I chose the prone version of the Rope Pull/Sprint. This places a huge demand on the core musculature IF the exercise is perfumed properly.
The goal is to lock the hips square to the floor and keep the spine neutral throughout. That means there should be no rotation of the pelvis or over rounding of the T-Spine. As fatigue mounts this of course becomes more challenging.
View from the top. You can see Zeb (left) slightly rotating his hips to the right as he pulls with his right hand. Technically this is incorrect.
I cued the guys to plant their feet firmly on the ground during the Bench Presses. Take it one step further by pulling them back toward the hips as much as possible to tighten the glutes and low back and create a better foundation upon which to press from.
The close grip orientation. It’s different and tends to drop your standard bench numbers by 10% or so.
Player one performs 30m Burpee/Broad Jump. Meanwhile…
…Player two does a KB Rack Hold for the duration. I tweaked these a bit by having the player move up and down from their knees to a fully standing position, alternating legs. The goal was to remain as solid as possible under the weight of the Kettlebells. It was nice and added an element of difficulty they weren’t expecting, especially coming off the Burpee/Broad Jumps.
Kelly finishing up her 30m Burpee/Broad Jumps. Kelly was our Athlete of the Month for May. Congratulations to her. She has demonstrated a high level of commitment and consistency for the past three months and I’m excited to watch her continue to improve. Thank you Kelly for embodying the principles that make Go Primal what it is.
Chase discomfort. Getting better is hard-ass work, which is why most people get fat, slow, and weak as they get older. We are inherently lazy and complacent. Recognizing our weaknesses, taking them head on, and committing to be something better than we currently are is the exception not the rule. Truly, life is too short. Empty your tank. Have no regrets.