2.23.15 Training Sessions (4)

General Preparation
Warm-up
5x Box Breathing Squats
20x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swings
2x15m Lunge + 15m Tin Man Walk
2×10 Squats
2×10 Shoulder Dislocates
2×5 Burpees
2×5 Tuck Jumps
Then:
Mobility:
T-Spine 
Paleo Chair, 2×30 sec 
Then :
Workout:
4x15m “Strict” Bear Crawl + 15m Walk Back
4x15m Medicine Ball Bear Crawl + 15m Reverse Medicine Ball Bear Crawl
Then:
DB Thruster + Barrier Hop
5-10-15-20-15-10-5
Then:
30 sec Mountain Climber + 15m Burpee/Broad Jump
Rest 1:00, 5 rounds
Then:
3xME L-Sit
 
 
Strength
Warm-up
5x Box Breathing Squats
20x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swings
2x15m Lunge + 15m Tin Man Walk
2×10 Squats
2×10 Shoulder Dislocates
2×5 Burpees
2×5 Tuck Jumps
Then:
Mobility:
T-Spine 
Paleo Chair, 2×30 sec 
Then:
Workout
Back Squat
4×5 @ 78%
Then:
Strict Press
4×5 @ 78%
Then:
3×10 Fat Bar Curls @ 4010 tempo
Then:
3xME L-Hang
 
 
Competitive Fitness
Snatch Complex @ 45#
Then:
15-minutes to establish max 3-Position Clean (Floor, Above Knees, HH) for the day
Then:
4 sets @ 80% of max 3-Position Clean
Then:
60 sec Hard Row/Ski/Airdyne +
ME Toes-to-Bar +
2:00 minute rest
3 sets
Then:
Cool Down
 
Hypertrophy Bootcamp
Warm-up
5x Box Breathing Squats
20x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swings
2x15m Lunge + 15m Tin Man Walk
2×10 Squats
2×10 Shoulder Dislocates
2×5 Burpees
2×5 Tuck Jumps
Then:
Mobility:
T-Spine 
Paleo Chair, 2×30 sec 
Then:
Workout:
10×10 Back Squat @ 20RM
Then:
20-18-16-14-12-10-8-6-4-2 DB Lunge + 30s Wall Sit
Then:
Cool Down
 
Coach’s Comment
I’ve been a strength coach/personal trainer for almost 17 years. It’s the only job I’ve ever had. And truthfully, I do it so I don’t have to get a real job. It’s a passion. It’s on my mind 24/7 and I’m driven to always do better, for myself and for my clients. 
 
I’ve always been viewed as having high expectations for those I work with; for being demanding; even overly demanding at times. For a lot of people this style works well. But I’ve come to realize being a good coach is more about being able to adapt to different personalities. Lately I’ve been reminded of just how flawed a singular approach to coaching is.
 
My never-ending pursuit to make people better has sort of blinded me.  It’s easy to find flaws in people. You get use to searching for and finding problems so you can fix them. You get obsessed with the final product, of what could be. So much in fact that you lose perspective; you lose context. And sometimes you lose the athlete. 
 
I know it takes a lot to walk through those doors, the doors that read “THE MOST RESULTS-DRIVEN GYM IN THE WORLD.” That statement isn’t there to be bold or brash. I put it there as a reminder. But lately I’m reminded that results are different for everyone. And it doesn’t have to always be about having a big Back Squat or PR’ing in your Snatch. Sometimes it has to be about lifting people up; about recognizing people’s struggles and rewarding their strength of character above any physical accomplishment. 
 
It’s eye-opening really. And it’s changed the way I approach my work lately. I’ll never regret anything I’ve done. Everything is what it should be. My life, and the lives of those around me, are unfolding in absolute perfection. And while it’s difficult to recognize that in the moment, it’s real. We are all evolving…together. 
 
But I feel the need to reflect and amend my errors in judgement and to silence the voices in my head screaming at me for pushing people away, offending them, or making them feel anything less than the amazing people they are. I couldn’t be more sorry and I apologize wholeheartedly to anyone who I made feel less than adequate, unaccomplished, inferior, soft, weak, or unworthy. I was wrong. 
 
What I love most about this project is that it’s an amazing tool of self-assessment. Not even I am immune to criticism.  Like you I vow to get better everyday. And I appreciate the opportunity to evolve right along with you. 
 
 
Photos
The Mountain Climber/Burpee Broad Jump Caper was deceptive and crushing. What's worse is that the resistance is nothing more than gravity + your own bodyweight.

The Mountain Climber/Burpee Broad Jump Caper was deceptive and crushing. What’s worse is that the resistance is nothing more than gravity + your own bodyweight.

The pureness of an honest moment captured is what I live for. The battle is being waged and we're in it, fully and unadulterated. It's beautiful.

The pureness of an honest moment captured is what I live for. The battle is being waged and we’re in it, fully and unadulterated. It’s beautiful.

Move the head back to create a path for the barbell to move vertically.

Move the head back to create a path for the barbell to move vertically.

Unload at the top.

Unload at the top.

Try to be reactive and explosive. As soon as the foot hits the ground  immediately explode in the other directions. The ground is hot…the ground is hot.

Try to be reactive and explosive. As soon as the foot hits the ground immediately explode in the other direction. The ground is hot…the ground is hot.

I love training arms. Coincidentally, the biceps is one of the more commonly injured muscles in training and in sport. Train it.

I love training arms. Coincidentally, the biceps is one of the more commonly injured muscles in training and in sport. Train it.

Like driving a Ferrari.

Like driving a Ferrari.