7.23.14 Training Sessions (3)

Workout 1
2×5 Tempo Squats
2×5 Band Tears
2×5 Shoulder Passes
2×5 Tempo OHS @ dowel
2x15m (3x OHS + 3 Steps @ 45)
3×10 KBS @ 40, 50, 60#
2×5 Tuck Jumps
Then:
Every 2:00 minutes for 10 minutes (5 rounds) perform the following:
10x Whip Smash + 10 Calories on Rower
10x DB Thruster @ 2×40/20# + 100m Ski Erg
10x Alternating Halos @ 17-27# + 10x Burpees
10x Hang Power Cleans @ 9/55# OR 15x KBS + 20x Mountain Climbers
Rest 2 minute between stations 
Then:
Cool Down
 
Workout 2
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
3×8 DB Arnold Presses, light
3×10 KBS @ 50, 60, 70#
Then:
Work up to your 3RM Chin-up (4/4/3/3)
Then:
4-Rep Chin-up Clusters @ 4010 tempo
1-1-1-1
Rest 15-20 sec between reps
Rest completely between sets, do 3
Then:
“DT”
5 rounds (not for time)
12x Deadlifts +
9x Hang Power Cleans +
6x Shoulder-to-Overhead
Then:
Cool Down with Stone Practice
 
Workout 3 (Crush Games Prep)
3×3 Pull-up Horizontal Levers
Then:
EMOM perform 3x Muscle-ups with perfect form
10 minutes (30 total reps)
Then:
Snatch 5×2 @ 80%
Then:
5 rounds for time of:
7x Hang Cleans @ 225#, full +
14x Strict HSPUs +
200m Run
Then:
Cool Down
 
Results
Chris W. – Snatch @ 205#, Clean/HPSU/Run – 25:19
 
Coach’s Comments
Here is an excerpt from Michael Espinosa’s Blog post on this past weekend’s Ramblers Cup. He covers his experiences at each gym and has many great things to say about each location. Here was his impression of GP:
 
“Go Primal Fitness is clean and comfortable. There is an air of excellence that surrounds its members and community. Of all the gyms, GP has the most toys. Yes, toys. Toys that grown-ass men and women play with to become incredible athletes. My mouth watered slightly as I inspected their “strongman” kegs, battle ropes and tires.
 
To read more click here. 
 
Photos
The Whip Smash is a total body movement. The goal is to create the biggest undulation possible. Ideally, the rope undulates all the way down to the attachment on the wall.

The Whip Smash is a total body movement. The goal is to create the biggest undulation possible. Ideally, the rope undulates all the way down to the attachment on the wall.

Like this.

Like this.

Smaller athlete find ways to generate more power. In the case of the Ski Erg leaving the ground is often necessary.

Smaller athletes find ways to generate more power. In the case of the Ski Erg leaving the ground is often necessary.

I like EMOMs because they force pace. Get the work done to maximize your rest period. Amber and Janet flying through 10x burpees.

I like EMOMs because they force pace. Get the work done to maximize your rest period. Amber and Janet flying through 10x burpees.

Great depth Miguel. I love observing. Some athlete are naturally just good movers. Other, not so much. Every exercise is a test and an opportunity to learn more about your athletes. That's why I never get bored delivering the same program all day. Because each person and group is so different and offers a new and refreshing stimulus.

Great depth Miguel. I love observing. Some athletes are naturally just good movers. Every exercise is a test and an opportunity to learn more about your athletes. That’s why I never get bored delivering the same program all day. Because each person and group is so different and offers a new and refreshing stimulus.

Drop the hips in and go for the stretch. The stretch actually makes the movement easier because you can spring in and out more efficiently.

Drop the hips in and go for the stretch. The stretch actually makes the movement easier because you can spring in and out more efficiently.

Focus and Commitment. A bloody fierce combination

Focus and Commitment. A bloody fierce combination.