7.8.14 Training Sessions (3), Tag Team

Workout 1
100x Jumping Jacks (change pattern every 10 reps)
Then:
T-Spine Mobility
Then:
2×5 Shoulder Passes
2×5 Tempo Squats
2x15m Lunge + Spider Stretch
3×10 KBS @ 40, 50, 60
Then:
12 minute stations:
Station 1
P1 15m Heavy Farmer’s Carry + 15m Sprint w/rope + 15m Rope Pull + 15m Sprint w/rope + 15m Rope Pull + 15m Farmer’s Carry
P2 Plate Pinch Step-ups for the duration of Carries and Pulls @2×25/15#
P3 Rest
Switch
Alternate for 12 minutes
Rest 2 minutes
Station 2
P1 30m Reverse Drag (thread straps through arms and attach to elbows), see photos
P2 Alternating KBS for the duration of Drags @ 45/35#
P3 Rest
Switch
Alternate for 12 minutes
Rest 2 minutes
Station 3
P1 30m Plate OH Lunge @ 45/25#
P2 Reverse Burpees for the duration of Lunges
P3 Rest
Then:
Cool Down
 
Workout 2
T-Spine Mobility
Then:
2×5 Shoulder Passes
3×6 TWYs
2x15m Lunge + Spider Stretch
Then:
Snatch Warm-up
4x Muscle Snatch +
4x OHS +
4x Drop Snatch +
4x Duck Walk (4 forward, 4 backwards)
4x Tall Snatch
2 sets, light
Then:
OHS
3-3-3-3
Then:
Work up to Close-Grip Bench Press @ 4010 tempo
6-5-5
Then:
5×5 CG Bench Press + Neutral-Grip Pull-up
Rest 3 minutes between sets
Then:
Cool Down
 
Workout 3
3×6 Pull-up + Pull-overs
Then:
Work up to a about 80% on Power Clean and Jerk (~4 RM)
Then:
3-Rep Clusters of PCJ
Rest 20s between each rep
3 sets
Rest 4-5 minutes between sets
Then:
Back Squat 5-3-2-2, AHAP
Then:
5x400m Run
1:1 Rest
Cool Down with DB Cobra Rows 3×10
 
Coach’s Comments
N/A
 
Photos
Spider Stretch.

Spider Stretch.

One player does Overhead Plate Lunges while the other performs Reverse Burpees. As Rob stated so eloquently, "NOT complimentary."

One player does 30m Overhead Plate Lunges while the other performs Reverse Burpees. As Rob stated so eloquently, “NOT complimentary.”

When a 45# plate just isn't enough.

When a 45# plate just isn’t enough.

The rope pull was intended to be quite heavy today. That coupled with the Farmer's Walk and Plate Pinch Step-up was a grip blaster.

The rope pull was intended to be quite heavy today. That coupled with the Farmer’s Walk and Plate Pinch Step-up was a grip blaster.

Plate Pinch Step-ups.

Plate Pinch Step-ups. 2×15# seemed sufficient for the females. I gave the guys 2×25#.

The step-up portion is designed to do nothing but create movement on the plates and to tax the grip further.

The step-up portion is designed to do nothing but create movement on the plates and to tax the grip further.

I was particularly proud of this version of a Sled Drag. Instead of holding it with the hands I had the athletes put the straps above their elbows, draw the scapular tightly together and clinch the fists.

I was particularly proud of this version of the Reverse Sled Drag. Instead of holding it with the hands I had the athletes put the straps above their elbows, draw the scapular tightly together and clinch the fists. Holy upper back!

Any doubt to what is being targeted here?

Any doubt to what is being targeted here?

And while one player is dragging the other is doing alternating KBS.

And while one player is dragging the other is doing alternating KBS.

There are no shortcuts. to hard work. So when the snake oil salesman comes around promising this or that for less work don't take the bait. Deep down you know what is required. It's nothing that is easy or that anyone and everyone can or is willing do. So attention. Set your sights. And be more.

There are no shortcuts to hard work. So when the snake oil salesman comes around promising this or that for less work don’t take the bait. Deep down you know what is required. It’s nothing that is easy or that just anyone is willing to do. So pay attention. Set your sights. And tread the path few tread. That is the Go Primal way.