8.13.14 Training Sessions (2)

Workout 1, General Preparation
400m Jog Matrix (skipping, side shuffle, carioca, crossover, etc.)
Then:
2×5 Tempo Squats
2×10 Jump Squats
15m Lunge + SL Balance + SLDL, as slow as possible
4×10 KBS @ 40, 50, 60, 70
2×5 Burpees
Then:
21 Calories +
15x Deadlifts @ 115/185# +
9x Wall Walks
3 rounds
Rest as little as possible
Then:
20x DB Walking Lunges +
20x Burpees
3 rounds
Rest as little as possible
Then:
400m Run +
20x HSPUs +
30x KBS @ 50/35# 
2 rounds
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Band Tears
3×10 Banded External Rotation
3×8 DB Arnold Press
2×5 Push-up
Then:
BB Push Press Strength Ladder
10 reps + 10 sec OH Hold 
9 reps + 10 sec OH Hold 
8 reps + 10 sec OH Hold 
7 reps + 10 sec OH Hold 
6 reps + 10 sec OH Hold 
5 reps + 10 sec OH Hold 
4 reps + 10 sec OH Hold 
3 reps + 10 sec OH Hold 
2 reps + 10 sec OH Hold 
1 rep + 10 sec OH Hold 
Then:
Cool Down with Rotator Cuff Work
 
Coach’s Comments
Sometimes I’m annoyed by the fear surrounding training here. It’s frustrating because you really don’t have to walk in the front door in shape to be a part of this community. Starting seems to the hard part. Most of the time when people can get in here, experience some success and failure and get a better idea of what is or isn’t expected of them they begin to see more clearly how it isn’t about being the best in class or even in the gym. It’s about making small and often immeasurable progress each workout. It’s about feeling that you can recover better. It’s about adding a little more weight to the bar each workout. It’s about constantly being remind of where we started and basking in the glory self-improvement, no matter how big or small. It’s about bringing our circle of friends and family into balance and creating a healthy lifestyle to support all the hard work we’ve grown accustomed to doing.
 
Nonetheless, I’m thrilled by the people who call this gym home. WOW. Some of you have been with me since the beginning. And I thank you for constantly challenging me to find ways to challenge you. Today was one of those days I caught myself, on multiple occasions, watching my groups and smiling because they were so focused and committed to the task at hand. There was no bitching; no complaining. Just an apparent and contagious air of hard work. 
 
By 9am only four people had completely finished the workout. But everyone was attacking it, even through they knew there was no chance of finishing on time. That’s the spirit that defines GP. I appreciate everyone’s efforts and feel blessed to call you all clients, friends, and family. Thanks for making my job a true pleasure. 
 
Photos
Today could have been renamed "Wall Walk Wednesday" because they completely kicked their asses. If you were good a Wall Walks chances are you finished the workout. If not, it's likely you left some work to be done.

Today could have been renamed “Wall Walk Wednesday” because they completely kicked their asses. If you were good a Wall Walks chances are you finished the workout. If not, it’s likely you left some work on the table.

It's rare that I add Deadlifts to circuits where athletes are pushing the brace. But today I took a chance and was more than pleased with how good everyone looked. It's a testament to good coaching and the athletes understanding the cost/benefit of going too fast with little regard for the "how."

It’s rare that I add Deadlifts to circuits where athletes are pushing the pace. But today I took a chance and was more than pleased with how good everyone looked. It’s a testament to good coaching and the athletes understanding the cost/benefit of going too fast with little regard for the “how.”

During the lockout stay active against the barbell. Stiffen abdomen, squeeze the bar, and stay balanced in the feet.

During the 10 sec lockout holds stay active against the barbell. Stiffen your abdomen, squeeze the bar, and stay balanced in the feet.

A great way to warm-up the posterior chain. I Actually tell the athlete to go as slow as possible. Perform a lunge, then balance on one leg, then do a single-leg deadlifts. Don't slop your way through it. If it's worth doing it's worth doing right.

A great way to warm-up the posterior chain. I actually tell the athlete to go as slow as possible through this to ensure they demonstrate control and balance. Perform a lunge, then balance on one leg, then do a single-leg deadlifts. Don’t slop your way through it. If it’s worth doing it’s worth doing right.

Inna staying tight event though fatigue is mounting.

Inna staying tight event though fatigue is mounting.

Look to your right. Now look to your left. If either person next to you is fat or out of shape punch them square in the teeth. Life is to short to be an out of shape fat ass.

Look to your right. Now look to your left. If either person next to you is fat or out of shape punch them square in the teeth. Life is too short to be an out of shape fat ass.