3.4.15 Training Sessions (4)

General Preparation
Warm-up:
30x German Arm Swings
2x15m Lunge + 15m Reverse Bear Crawl
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
Then:
KB Mountain:
KBS + Goblet Squat
5-10-15-10-5
Then:
Mobility:
T-Spine
Band Distraction 
Then:
Workout
8-Minutes of KB Carries, various
Then:
Single Arm KB Push Press Strength Ladder
5 reps each @ 30, 40, 50, AHAP
Then:
8x Ball Slam @ 30 +
6x Ball Slam @ 40 +
4x Ball Slam @ 50 +
30s Hard Row/Ski/Airdyne +
60s Rest
4-5 sets
Rest fully
Then:
20 sec Chin-Above Bar Hold + 20s L-Sit + 30s rest
3 sets
Then:
Cool Down
 
 
Strength
Warm-up:
30x German Arm Swings
2x15m Lunge + 15m Reverse Bear Crawl
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
Then:
KB Mountain 
KBS + Goblet Squat 
5-10-15-10-5
Then:
Mobility:
T-Spine on box
Shoulder External Rotation with Dowel
Workout:
4×5 BTN Push Press (Snatch-grip), 2 sec lockout
Then:
Deadlift
5-5-3-3-3
Then:
3×5 Nordic Curls (5-8s eccentric), time permitting
 
 
Competitive Fitness
Get warm
Then:
10x Rope Climbs (with legs, w/o legs, L-Sit, etc.)
Then:
Snatch BB Complex @ 45#
Then:
BB Thrusters
3-3-3-3 (from rack)
Then:
6x Power Snatch +
12x Kipping Pull-up +
18x Wall Ball
4 rounds, 1:1 rest
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
We have 200 clients who pour themselves out everyday. It would be easy to take it for granted because I'm around it constantly. But I don't take it for granted and never will. The culture we've created at GP has become so ingrained it feels 'normal' to be around people who give a sh*t. But seeking struggle, being vulnerable, and breaking ourselves on a daily basis is not the norm in the outside world…far from it. As part of my daily gratitude ritual I want to take a moment to thank all the people who call our gym home. I hope you know how much we care about you; how much we want to see you succeed. And how proud I am of each and everyone of you. Thank you for supporting this great cause we call Go Primal.

We have 200 clients who pour themselves out everyday. It would be easy to take it for granted because I’m around it constantly. But I don’t take it for granted and never will. The culture we’ve created at GP has become so ingrained it feels ‘normal’ to be around people who give a sh*t. But seeking struggle, being vulnerable, and breaking ourselves on a daily basis is not the norm in the outside world…far from it.
As part of my daily gratitude ritual I want to take a moment to thank all the people who call our gym home. I hope you know how much we care about you; how much we want to see you succeed. And how proud I am of each and everyone of you. Thank you for supporting this great cause we call Go Primal.