3.9.15 Training Sessions (4)

General Preparation
Warm-up:
20x Balancing Leg swings
20x Hip Hinges
15m Lunge + Quad Stretch Combo
2×5 Wall Squat
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3×5 Pull-up or Ring Row
Then:
Mobility:
Super Squat Hip Sequence
T-Spine
Then:
Workout:
P1 10x Heavy Ball Slam + 60 sec Hard Row/Ski/Airdyne
P2 Rest
2 rounds
Then:
P1 10x Heavy DB Snatch + 60 sec Hard Row/Ski/Airdyne 
P2 Rest
2 rounds
Then:
P1 Heavy Goblet Squat + 60 sec Hard Row/Ski/Airdyne
P2 Ret
2 rounds
Then:
10-Minute Push-up Challenge
5x Push-ups every 15 sec for 10 minutes
Then:
Cool Down
 
Strength
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Quad Stretch Combo
2×5 Wall Squat
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3×5 Pull-up or Ring Row
Then:
Mobility:
Super Squat Hip Sequence
T-Spine
Then:
Workout:
7×3 Back Squat @ 75%
Then:
7×3 Strict Press @ 75%
Then:
3x(30/30) Hollow on Back
3x(30/30) Arch Hold on Stomach
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Quad Stretch Combo
2×5 Wall Squat
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3×5 Pull-up or Ring Row
3×8 Pistols 
Then:
Mobility:
T-Spine
Super Squat Hip Sequence
Then:
Workout:
30 sec L-Sit +
16x Handstand Hip Taps
3 sets (still warming up)
Then:
Snatch BB Complex @ 45#
Then:
15 minutes to establish a 1RM Power Clean and Jerk
Then:
1:00 ME Double Unders
1:1 Rest
3 rounds
Then:
Cool Down
 
 
Hypertrophy Bootcamp
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Quad Stretch Combo
2×5 Wall Squat
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3×5 Pull-up or Ring Row
Mobility:
T-Spine
Super Squat Hip Sequence
Then:
Workout:
3×10 Split Squats (elevate back foot)
Then:
5×10 Back Squats with Chains
Chase each set with 20 sec Jump Squats
Rest 2:00 minutes
Then:
3x30m Awkward Lunge (Sandbag on one shoulder, KB in the opposite hand)
Then:
Cool Down
 
 
Coach’s Comment
[from May 22 2014]:
 
Our “brand” of fitness has evolved so much in the past 6 years. Athletes have come and gone but for the most part the core group has remained, including coaches. The methodology has ridden the waves of so many complimentary and opposing philosophies it’s sometimes hard to image we made it through. The silver lining; the light that shines through the darkness is and always has been our commitment to each other and the people we work with. Go Primal is the gym everyone loves to hate. Why? The perception is we think we’re better than everyone else. I don’t know where that came from, because the aim has never been about being better than anyone, it’s only been about delivering the best product, experience, and results possible. I’ve never talked shit. I’ve never bad mouthed. I’ve only made it clear how passionate I am about being 100% focused on results and demanding an effort congruent with that pursuit.”
 
Photos
Hold the bell close to the body. It should feel like part of your torso, not separate form it.

Hold the bell close to the body. It should feel like part of your torso, not separate from it.

I tell everyone to lower themselves down between their knees. If they wanted to they could push their knees out with the arms. Lucy looking comfortable and solid in the bottom.

I tell everyone to lower themselves down between their knees. If they wanted to they could push their knees out with the arms. Lucy looking comfortable and solid in the bottom.

The Ski Erg is very much about transferring weight into each pull. One strategy is to literally jump into each pull.

The Ski Erg is very much about transferring weight into each pull. One strategy is to literally jump into each pull.

The aftermath of which is usually a lot more than we bargained for.

The aftermath of which is usually a lot more than we bargained for.

Geno talking Jerk technique with the group.

Geno talking Jerk technique with the group.

The minute effort is what you make of it. Pick a number on the monitor as your personal standard and try like hell to hold onto it for the duration of the interval. Males, anything less than 300m in 60 sec means you have work to do.

The minute effort is what you make of it. Find a challenging pace and try like hell to hold onto it for the duration of the interval. Males, anything less than 300m in 60 sec means you have work to do. Women I like to see exceed 230m.

"Cooling down" with the 10-Minute Push-up Challenge.

“Cooling down” with the 10-Minute Push-up Challenge.

The Jerk is a precision movement; a dance.  Rebekkah is making progress, but the devil is in the details. Even through the bar goes overhead and you're able to somehow get underneath it isn't always representative of a successful lift. The "how" when you're training and practicing matters more.

The Jerk is a precision movement; a dance. Rebekkah is making fast progress, but the devil is in the details. Even though the bar goes overhead and you’re able to somehow get underneath it isn’t always representative of a successful lift. The “how” when you’re training and practicing matters more. You can see here there’s a little too much weight on the front leg, as demonstrated by the front shin angle. To master these lifts you must strive for perfection.