6.2.15 Training Sessions (3), Video

General Preparation
Warm-up:
5x Box Breathing Squats
10x Balancing Leg Swings
20x Hip Circles 
20x Hip Hinges
2×10 Half-Bridges
2×10 Cossack Squats
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Pull-up
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout 
P1 10 Pulls on the Ski Erg
P2 Rest
Switch, 10 minutes for max distance
Then:
P1 5x Heavy Ball Slam + 10x Step-up Hops + 20s FLR in Rings
P2 Rest
Switch, 10 minutes
Then:
P1 15m Farmer’s Carry + 15m Sprint w/rope + 15m Rope Pull/Sprint + 15m Rope Pull + 15m Farmer’s Carry
P2 Rest
Switch, 10 minutes
 
 
Strength
Warm-up:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
3×12 Banded External Rotation
3×5 Push-ups with a PLUS
Then:
Mobility:
T-Spine
Voodoo shoulders, elbows (if needed)
Then:
Workout:
4×5 Two-Handed KB Bottoms-up Press, AHAP
Then:
2x (1-5) Strict Pull-up Ladder, mix up grips
Then:
Work up to 3RM Close-Grip Bench Press @ 4010 tempo
Then:
4-Rep Close-Grip Bench Press Clusters
1-1-1-1
Rest 15-20 sec between REPS.
Rest fully between sets
Then:
DB Powell Raises, time permitting
 
 
 
Competitive Fitness
Prep shoulders
Then:
3x Muscle Snatch + 3x BTN Press + 3x OHS + 2x Drop Snatch
3 sets to warm-up
Then:
3-Position Snatch (2 reps at each position)
Floor, above knee, HH
4 sets to work up to a heavy complex
Then:
100m Heavy Sandbag Shuttle @ 100/80# +
15x Kipping C2B Pull-ups +
15x Burpee/Box Jumps @ 24/20″
4 rounds, each for time, 1:1 rest
Then:
Cool Down
 
 
Coach’s Comment
N/A
Photos
The rope pull starts out manageable. About five minutes in however, the grip begins to burn and everything feels difficult.

The rope pull starts out manageable. About five minutes in however, the grip begins to burn and the grind begins.

Ten pulls and switch.

Ten pulls and switch.

The Erg always wins.

The Erg always wins.

I worked with people al to today on the rings. Having the body awareness to understand what neutral feels like is tough for a lot of people. It's easy to get up there and hold yourself up ay old way. But if you commit to achieving the optimal position you teach your body to go their more naturally, no matter the situation.

I worked with people a lot today on the rings. Having the body awareness to understand what neutral feels like is tough for a lot of people. It’s easy to get up there and hold yourself up any old way. But if you commit to achieving the optimal position and learn to “feel” what is right verses what is wrong you are truly training. Going through the motions is easy and wasteful.

We'll be doing an Introduction to Handstand Workshop in the next couple months at Go Primal. Stay tuned. It should be in the Events and Competitions section of the website by the end of the week.

We’ll be doing an Introduction to Handstand Workshop in the next couple months at Go Primal. Stay tuned. It should be in the Events and Competitions section of the website by the end of the week.

Ski Erg shadow.

Ski Erg shadow.

Apparently I'm not the only one seeking the splits. Byron with surprising flexibility for a big man.

Apparently I’m not the only one seeking the splits. Byron with surprising flexibility for a big man.

Chains = Tension  Tension = Strength

Chains = Tension
Tension = Strength

 
 
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