2.4.15 Training Sessions (3)

General Preparation
Warm-up:
5x Box Breathing Squats
15m Lunge + Spider Stretch (pause 2 sec in bottom)
2×5 Wall Squats
2×10 Squats
2×5 Tuck Jumps
2×5 Burpees
3×10 KBS @ 40, 50, 60
Then:
Mobility:
T-Spine
Box Stretch
Then:
Workout:
“Say Goodbye to 55”
1-10 Ladder of the following:
Goblet Squat +
Burpees
Pull-ups +
Box Jumps +
BB Strict Press (from ground)
Then:
Cash out with 56 Calories, any machine
40 minute time cap
Then:
Cool Down with gymnastics, time permitting
 
 
Strength
Warm-up:
5x Box Breathing Squats
50x Alternating Supermans
15m Lunge + Spider Stretch (pause 2 sec in bottom)
2×5 Wall Squats
2×10 Squats
2×5 Tuck Jumps
3×10 KBS @ 40, 50, 60
Then:
Mobility:
Box Stretch
T-Spine, Lx Spine
Then:
Workout:
10-minutes to establish 3RM Clean-Deadlift 
Then:
5-Rep Clean-Deadlift Cluster 
1-1-1-1-1
Rest 20 sec between reps
This is one set, do 4
Then:
4xME Hanging Rows from 2″ Axle
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
5x Box Breathing Squats
15m Lunge + SLDL + Pistol, slow
2×5 Wall Squats
2×10 Squats
2×5 Tuck Jumps
3×3 Tall Box Jump
3×10 KBS @ 40, 50, 60
Then:
Mobility:
T-Spine on box
Shoulder External Rotation
Then:
Workout:
Work up on BB Thrusters (from rack)
Then:
2x (5-3-1)  BB Thruster Waves (from rack)
Rest plenty between sets
Then:
2000m Row for time
Rest exactly 3:00 minutes
2000m time determines how many rounds of the following to perform:
20x Weighted Pistols
20x Hanging Rows +
20x Toes-to-Bar
3-5 rounds
Then:
Fall Down
Coach’s Comment
N/A
 
Photos
Create tension then push into the ground with your legs. Fight to maintain a neutral spine and finish strong at the top. Congrats Joe Gentile on earning January Athlete of the Month.

Create tension then push into the ground with your legs. Fight to maintain a neutral spine and finish strong at the top. Congrats Joe Gentile on earning January Athlete of the Month.

Cluster training requires 34 minutes of rest between sets, Today we ended up totaling 20 reps at our 3RM Deadlift.

Cluster training requires 3-4 minutes of rest between sets, Today we ended up totaling 20 reps at our 3RM Deadlift.

Tony doing his Clusters @ 335#.

Tony doing his Clusters @ 335#.

A fantastic alternative to Pull-ups. I also think it transfers better and develops the strength necessary to eventually do pull-ups.

A fantastic alternative to Pull-ups. I also think it transfers better and develops the strength necessary to eventually do pull-ups.

Gettin our pre-workout on.

Gettin our pre-workout on.

Grip was obviously a factor today, so I swapped our the regular bar for the Axle on the Hanging Rows.

Grip was obviously a factor today, so I swapped out the regular bar for the Axle on the Hanging Rows.

When the chest no longer touches the bar the set is over.

When the chest no longer touches the bar the set is over.

Cash out with a 56 Calorie sprint on the machine of your choice.

Cash out with a 56 Calorie sprint on the machine of your choice.

 
Video

Pullover from Go Primal Fitness on Vimeo.