5.30.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Circles
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×10 Cossack Squats
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Pull-up
Then:
As a group…
4x (30s Prone Arch Hold + 30s Rest)
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
15m Prone Rope Pull +
15m OH Plate Lunge +
2-4-6-8 Strict Pull-up
Rest as needed between sets
Then:
4 sets to establish a 15m max Forward Sled Drag
Rest plenty between attempts
Then:
5x Walkout Plank +
30s L-Hang from Pull-up Bar
3 sets to cool down, time permitting
 
 
Strongman Training
Warm-up:
10x Balancing Leg Swings
20x Hip Circles
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×10 Cossack Squats
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Pull-up
Then:
As a group…
4x (30s Prone Arch Hold + 30s Rest)
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
5×5 Keg Viper Press, with an emphasis on technique
Then:
30s Hard Airdyne +
10x Farmer Bar Deadlifts +
40m Farmer Carry (make turn @ 20m)
4 sets, rest plenty between sets
Then:
5x Walkout Plank +
30s L-Hang from Pull-up Bar
3 sets to cool down, time permitting
 
 
Coach’s Comment
This is my first official post onto the new website. I’m super stoked about the new look and the direction this company (yes, I said company) is headed. Go Primal started with two people and an idea. It has blossomed into a beacon, and we continually push the standard higher and higher. The people who call this gym home and who share the values we share are what make this place so special. I am humbled daily and can not express how grateful I am to have the true pleasure to work with each and every client here. Much love. 
 
Let’s keep pushing. Let’s keep questioning. And let’s never be satisfied. Those are the qualities of greatness.
 
Photos
Keg Viper Press. It's a whip-like motion; all or nothing. Get it overhead and stabilize. Jen and George loading up.

Keg Viper Press. It’s a whip-like motion; all or nothing. Get it overhead and stabilize. Jen and George loading up.

 
I wanted to create some level of pre-fatigue prior to the Farmer Handle Deadlifts. The Airdyne is always a good choice.

I wanted to create some level of pre-fatigue prior to the Farmer Handle Deadlifts. The Airdyne is always a good choice.

Even though you're reeling the fingers at the bottom keep the back and hips under tension the hole time. On the tenth rep take off into you Farmer's Walk.

Even though you’re releasing the fingers at the bottom keep the back and hips under tension the hole time. On the tenth rep take off into you Farmer’s Walk.

Navigate the turn without over rotating. It's tricky.

Navigate the turn without over rotating. It’s tricky.

Know your "why." Why do you train? Why do you push so hard? Is it purely ascetics? Because if it is just get a tummy tuck. The real answer to the question of 'why' has less to do with how we look and everything to do with who we are. Capturing moments of greatness in ourselves when we push beyond a physiological point of failure into a space of unknowns and doubt. Fueling this fire is the only The path to self-fulfillment is paved with

Know your “why.” Why do you train? Why do you push so hard? Is it purely for a six-pack? Because if it is just get a tummy tuck. The real answer to the question of ‘why’ has less to do with how we look and everything to do with who we are…deep inside. It’s about capturing moments of greatness in ourselves when we push beyond a physiological sticking point into a new stratosphere of unknowns and doubt wrapped in blanket of “fuck yeah I did it.” Fuel this fire and you’ll never need anyone to tell you how awesome you are, because you’ll already know. Self doubt is poison. But sometimes you have to drink the poison to prove it was merely a sour mixture of your blood, sweat, and tears. Bottoms up!