General Preparation
Warm-up:
5x Box Breathing Squats
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Burpees
2×5 Tuck jumps
Then:
Mobility:
T-Spine
Couch Stretch, 2x 30sec each
Then:
Workout:
10-1 Explosive Box Step-up Ladder (to warm-up)
10x right, 10x left
9x right, 9x left, etc.
Then:
In teams of two – 15 minute AMRAP
5x Partner Ball Slam/Burpees, each + 
20x Split Jumps +
15m Wheelbarrow Walk, each
Rest fully
Then:
30s Hard Row/Ski/Airdyne +
ME KB    Rack Hold @ 1/2 BW +
1:00 minute rest
Continue until you accumulate 5:00 minutes on Rack Hold
Then:
Cool Down
 
 
Strength
Warm-up:
5x Box Breathing Squats
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Burpees
2×5 Tuck jumps
Then:
Mobility:
Couch Stretch, 2×30 sec each
T-Spine
Then:
Workout:
20x Bulgarian Bag Halos +
30 sec Prone Dowel Raises +
10x Strict Push-ups 
3 sets
Then:
6x Dead-Stop Goblet Squat (3 sec pause), AHAP +
30 sec Toes-and-Nose Handstand Hold
3 sets
Then:
4x OHS, AHAP +
5x “Super Strict” Toes-to-Bar (prioritize straight legs. Your Quads should burn!)
4 sets
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
20x Bulgarian Bag Halos +
30 sec Dowel Prone Flexion +
16x Handstand Hip Taps 
3 sets
Then:
Snatch Complex @ 45#
Then:
5x Touch and Go Snatches 
EMOM of 3:00
Rest fully, 3 sets
Set 1 @ 115
Set 2 @ 135
Set 3 @ 155
Then:
300m Run +
10x Front Squats @ 135/95# +
5/3x Bar Muscle-ups +
3 rounds, 1:1 rest
Then:
Fall Down
 
 
Hypertrophy Bootcamp
Warm-up:
T-Spine Mobility
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Weighted Dislocates
3×12 Banded External Rotation
4×10 DB Arnold Press
3×10 Push-ups
Then:
Workout:
10×10 Close-Grip Bench Press
Rest 90 sec between sets
Then:
3×12 DB Pec Flyes @ 4110 tempo
Then:
3xME Clap Push-ups
Then:
Cool Down
 
Coach’s Comment
I love Dan John’s approach to training and writing. He echoes many of the same sentiments I do. I have highlighted several excerpts from his book Intervention. Here is one, a few paragraphs on grace:
 
“Before addressing the physical, simply decide to make the effort to be more elegant. Try to sit, stand, and move smoother, with less jerks, pops, and waddles. 
 
When in doubt, try to keep your mind calm and the top of your head pulled upward like it’s being pulled by a rope. Yes, its what works for life too.
 
The worst part of watching most fitness videos on the internet is the quest for exhaustion. Form falls apart, the joints are stressed and we just get a sense of sweat and exhaustion. Honestly, it’s better long term to strive for elegance and beauty and let the body adapt, well…beautifully.”
 
 
Photos
We all vaguely remember this being easier when we were 10 years old.

We all vaguely remember this being easier when we were 10 years old.

The Handstand should look pretty. Hands under the shoulders. Stay active. Abdomen and core tight. Point the toes. Jennifer looking solid.

The Handstand should look pretty. Hands under the shoulders. Stay active. Abdomen and quads tight. Point the toes.

Toes and Nose too much. The off-the-wall variety will suffice and is a fine alternative to develop the eventual strength to support yourself in a fully vertical position.

Toes and Nose too much. The off-the-wall variety will suffice and is a fine alternative to develop the eventual strength to support yourself in a fully vertical position.

Position is everything. Hold yourself to a standard. If it's not perfect is wrong. Aubs and Latissa know the drill.

Position is everything. Hold yourself to a standard. If it’s not perfect is wrong. Aubs and Latissa know the drill.

Szabo putting the finishing touches on his chest.

Szabo putting the finishing touches on his chest.

The Burpee should be a progression of the Ball Slam. In other words, the momentum of the slam should take you naturally into a Burpee position.

The Burpee should be a progression of the Ball Slam. In other words, the momentum of the slam should take you naturally into a Burpee position.

When the prescription is 1/2 BW you find yourself wishing you were under 200, not over.

When the prescription is 1/2 BW you find yourself wishing you were under 200, not over. Jason has been a great addition to GP. He works hard. Never complains. And has been committed 100% from the get-go.

The Rack Hold stings. It's hard to breathe. The postural muscles are taxed. And the mind is ready to be done.

The Rack Hold stings. It’s hard to breathe. The postural muscles are taxed. And the mind is ready to be done.

 
Video

Athelete Profile Jeff Benda from Go Primal Fitness on Vimeo.