9.10.14 Training Sessions (3)

Workout 1, General Preparation
20x Balancing Leg Swings
2x15m Lunge + SL Balance + SLDL, slow
3×5 Single-Leg Off-Box Squats
3×10 KBS/Goblet Squat Combo @ 40, 50, 60
2×5 Burpees
Then:
Set a clock for 13 minutes
For the first 5 minutes do 15m Bear Crawl every 30s (alternate between forward and reverse)
For the last 8 minutes do 15m Burpee/Broad Jump + 15m Walk Back  
Then:
“Six Sets for a Six Pack”
15m Prone Rope Pull, alternate arms +
20x Alternating Bulgarian Bag Full Moons +
10x Garhammer Raises +
2x (20s Slideboard Mountain Climbers + 10s FLR)
6 rounds or work until the hour is over.
Then:
Don’t laugh for 48 hours. 
 
 
Workout 2, Strength
20x Balancing Leg Swings
2x15m Lunge + SL Balance + SLDL, slow
3×5 Single-Leg Off-Box Squats
3×10 KBS/Goblet Squat Combo @ 40, 50, 60
2×5 Burpees
Then:
BB Complex, 6 reps each:
DL +
Bent-Over Row +
Hang Muscle Clean +
Front Squats +
Push Press +
Back Squats
3 sets, light-to-moderate
Then:
3×10 Bulgarian Split Squats, elevate back foot (go for the stretch)
Then:
5×10 Deadlifts
Then:
3xM.E. Fat Bar Curls
 
 
Workout, Power
Prep Shoulders
Then:
Snatch-Specific BB Complex 
Then:
3-Position Snatch (High Hang, Above Knees, Floor)
4 sets at working weight
Then:
10x100m Ski + 30s Rest, all <25 sec
Then:
“Death by Tire Flip”
1st Minute do 1x Tire Flip
2nd Minute do 2x Tire Flip
Continue until you can not perform prescribed number of reps
 
Coach’s Comments
N/A
 
Photos
Today was core day. We don't do sit-ups. Instead we challenge the core in a way that is more in line with it's actual function, that is to stabilize the spine. The Bulgarian Bag is one of the better tools for doing so.

Today was core day. We don’t do sit-ups at Go Primal. Instead we challenge the core in a way that is more in line with it’s actual function, that is to stabilize the spine. The Bulgarian Bag is one of the better tools for doing so.

Go for a stretch by keeping the torso as upright as possible. The goal is to contact the floor with the back knee, while still maintaining over 50% of the weight on the front foot. It's a technical movement that is rarely mastered the first time.

Go for a stretch by keeping the torso as upright as possible. The goal is to contact the floor with the back knee while still maintaining over 50% of the weight on the front foot. It’s a technical movement that is rarely mastered the first time.

Slam on the brakes and accelerate the bag back in the other direction.

Slam on the brakes and accelerate the bag back in the other direction.

We went so hard on the Ski Ergs yesterday we ripped on tight off the wall.

We went so hard on the Ski Ergs yesterday we ripped one right off the wall.

3xM.E. Fat Bar Curls. Get some.

3xM.E. Fat Bar Curls. Get some.

The "Death By" Tire Flip is officially one of my favorites.

The “Death By” Tire Flip is officially one of my favorites.

Set on getting to the tenth minute.

Set on getting to the tenth minute.