9.5.14 Training Sessions (2)

Workout 1, General Preparation
20x Balancing Leg Swings
2×5 Tempo Squats
2×10 Jump Squats
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS @ dowel, after last rep perform 5x Duck Walk Forward & Backwards
3×10 KBS @ 50, 60, 70
Then:
5 minute EMOMs:
1. 60m Keg Carry @ 75-120#
2. 7x Reverse Burpees
3. 100m Sprint on Ski Erg
4. 30s Dead Hang. If you drop prior to 30s perform Split Jumps until the 30s mark.
5. 8x KB Thrusters @ 2×40/25#
6. 10x WhipSmash + 15m Heavy Rope Pull/Sprint
7. 15x Heavy Ball Slams @ 40/25
8. 15m DB Bear Crawl @ 2×30/20#
One minute rest between stations.
Then:
Cool Down
 
Workout 2, Strength
20x Balancing Leg Swings
2×5 Tempo Squats
2×10 Jump Squats
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS @ dowel
3×10 KBS @ 50, 60, 70
Then:
BB Complex, 6 reps each:
Deadlift +
Bent-Over Row +
Hang Muscle Clean +
Front Squat +
Push Press +
Snatch Balance
3 sets, light-to-moderate
Then:
“DT”
12x Deadlifts +
9x Hang Power Cleans +
6x Shoulder-to-Over Head
5 rounds
1:1 Rest
Then:
4x30s Hollow on Back
 
 
Coach’s Comments
Byron sent me this last night. It was the first thing I read this morning. I appreciate your kind words:
 
There’s another gym in town that only charges about $10 per month. It has amazing equipment and offers a space that a person could certainly use to get into terrific shape. It has hundreds if not thousands of members yet it is usually empty. It’s a totally different business plan. “Charge such a low fee that people barely notice it disappearing from their auto debits and expect very little in return”. Go Primal is just the opposite – much more expensive but worth every penny! When friends are surprised about how much it cost I usually respond with, “Yes, but what if I could GUARANTEE YOU amazing results for that price?…..because I can”. It’s a privilege to work out at Go Primal and I’m proud to be a part of it. …oh great, now I’m crying. :))
 
Photos
Arch Hold between two boxes.

Arch Hold between two boxes.

The Whip Smash is one of the more deceptive movements. Ten quick reps and your heart rate is at 90% max.

The Whip Smash is one of the more deceptive movements. Ten quick reps and your heart rate is at 90% max.

Hollow from Back. Be sure to flatten the low back fully into the floor. If you can't the exercise is too difficult for you and is doing more bad than good, as an inability to keep the back flat puts shear force through the lumbar spine.

Hollow from Back. Be sure to flatten the low back fully into the floor. If you can’t the exercise is too difficult for you and is doing more harm than good, putting shear force through the lumbar spine.

Another view.

Another view.

Laurence rocking the KB Thrusters. Eight reps every minute on the minute.

Laurence rocking the KB Thrusters. Eight reps every minute on the minute.

Weekly Amber Carmichael pain pic. Check.

Weekly Amber Carmichael pain pic. Check.

60m every minute on the minute = NASTY!

60m every minute on the minute = NASTY!

You do what you have to to go fast. This technique costs a lot but it's effective. The faster you go the more rest you get. It's a trick, but it's true.

You do what you have to to go fast. Rachel showing good hang time. 

I came up with this clever descended version of the Hollow on Back. Supporting the legs allows the athlete to get into a good position without the shear force associated with NOT being able to flatten the low back against the floor.

I came up with this clever version of the Hollows for beginners. Supporting the legs allows the athlete to get into a good position without the shear force associated with NOT being able to flatten the low back against the floor.