1.6.15 Training Sessions (3)

Session 1, General Preparation
Warm-up:
5x Box Breathing
30x German Arm Swings
2×5 Shoulder Dislocates
2×10 Weighted Shoulder Dislocates @ 5-10#
2x15m Lunge + 15m Crab Walk
2×10 Squats
4×10 KBS @ 40, 50, 60, AHAP
3×5 “Strict” Burpees
Then:
Mobility:
N/A
Workout:
5:00 minutes each station, max reps:
Target Burpees (7:7)
Chin-Above Bar Hang (30 sec:30 sec)
Sandbag TGUs (1:1)
Seated Rope Pull @ 60/40# (1:1)
Ski Erg (30 sec:30 sec)
Ball Slam (5:5), pass the ball in the air
Hex Bar Deadlifts (10:10)
Rest 2:00 minute between rounds
Then:
Cool Down
 
 
Session 2, Strength
Warm-up:
2×5 Shoulder Dislocates
2×10 Weighted Shoulder Dislocates @ 5-10#
50x Alternating Supermans
2x15m Lunge + SL Balance + SLDL
3x40s Box Arch Holds
Mobility:
Dip Prep
Then:
Workout:
3×15 RDL
Then:
5×5 Sumo Deadlift 
Then:
10x Dips +
5x Pull-ups +
10x Push-ups +
5x Pull-ups
3-5 rounds
Then:
Cool Down
 
 
Session 3, Competitive Fitness
Warm-up:
5x Box Breathing
15m Lunge + Spider Stretch Combo
3×3 High Box Jump
Mobility
T-Spine
Wrist Stretches 
Then:
Workout:
3×10 Pseudo-Planche Push-ups (see my Instagram feed for demo)
Then:
Snatch BB Complex @ 45#
Then:
5×1 Jerk Balance + Jerk (from rack)
Then:
6×1 Snatch Pulls @ 110%
Then:
3×1:00 ME Airdyne + 1:00 Rest
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Weighted Dislocates. With just the dowel rod the dislocates are a great way to open up and free the shoulder girdle. Add a 5-10# plate to it and it becomes a wicked full range of motion strengthening exercise.

Weighted Dislocates. With just the dowel rod the dislocates are a great way to open up and free the shoulder girdle. Add a 5-10# plate to it and it becomes a wicked full range of motion strengthening exercise.

IMG_6265

Prepping the low back with some good quality positional work.

At Go Primal we don't do stiff-legged deadlifts. Keep at least 10-15 degrees of knee bent to allow the glutes to contribute. This is one of my favorite ways to train or warm-up the hamstrings.

At Go Primal we don’t do stiff-legged deadlifts. Keep at least 10-15 degrees of knee bend to allow the glutes to contribute. This is one of my favorite ways to train or warm-up the hamstrings.

You learn quickly to roll to the side to initiate the movement off the ground. The 80# packed a punch.

You learn quickly to roll to the side to initiate the movement off the ground. The 80# packed a punch.

Szabo maneuvering.

Szabo maneuvering.

I find the Sumo Deadlift is easier to learn and express strength through. Positioning the legs wider than the hands also shortens the distance the bar travels AND has the added benefit of reducing lumbar disc pressure compared to a more traditional set-up.

I find the Sumo Deadlift easier to learn and express strength. Positioning the legs wider than the hands also shortens the distance the bar travels AND has the added benefit of reducing lumbar disc pressure compared to a more traditional set-up.

I made this up in the moment as a dip mobility drill to stretch and "turn on" the biceps tendon. Dips are generally hard on the shoulders, so taking a few minutes to prime them goes a long way to decreasing your chances of injury.

I made this up in the moment as a dip mobility drill to stretch and “turn on” the biceps tendon. Dips are generally hard on the shoulders, so taking a few minutes to prime them goes a long way to decreasing your chances of injury.

Another view.

Another view.

One of my favorite pulling exercises we do. It's fun, inventive, and hard.

One of my favorite pulling exercises we do. It’s fun, inventive, and hard.

Lean.

Lean