6.7.15 Training Sessions (3), Go Primal Games Workout #2

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×10 Cossack Squats
3×5 KBS / Goblet Squat
2×5 Band Tears
2×10 Dislocates
3×3 KB Windmill
3×3 Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout 
4×4 TGU, climbing
Then:
5x Strict Pull-up +
7x KB Headcutter +
10x HR Push-up +
20x DB Lunge
20 minute AMRAP
Then:
5×5 Eccentric-Enhancement Hanging Leg Raises
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×10 Cossack Squats
3×5 KBS / Goblet Squat
2×5 Band Tears
2×10 Dislocates
3×3 KB Windmill
3×3 Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout 
Front Squat
5 reps @ 40%
5 reps @ 50%
2×5 reps @ 60%
Then:
Deadlift 
Front Squat
5 reps @ 40%
5 reps @ 50%
2×5 reps @ 60%
Then:
8-Minute Static Shaping Circuit
Bent-Arm Hang +
30 Deg Handstand Hold +
L-Sit
When you fail on one hold move to the other. 
Then:
Cool Down
 
 
Competitive Fitness
Prep Shoulders 
Then:
30s Bar Hanging Hollow Hold + 30s Feet-and-Hand Hollow Hold
3 sets
Then:
2x Muscle Snatch + 2x BTN Press + 2x OHS + 2x Drop Snatch
3 sets to warm-up
Then:
15 minutes to establish 5RM Hang Snatch
Then:
240m Prowler Push, empty +
75x Double Unders +
25x Bar Muscle-ups
75x Double Unders +
240m Prowler Push, empty
for time
Then:
Cool Down
 
Coach’s Comment
I added an Athlete Gallery to the website today. My goal is to complete this project over the next few weeks. Please enjoy. 
 
 
Photos
It's pretty when you do it right.

It’s pretty when you do it right.

Keep you eye on the prize.  The body follows the eyes.

Keep you eye on the prize. The body follows the eyes.

Super Strict Push-ups. This ensures you make full contact with the floor each and every rep.

Super Strict Push-ups. This ensures you make full contact with the floor each and every rep.

Jen grinding it out on the Prowler. Nothing puts a hurting on you like the Prowler…well, maybe the Airdyne.

Jen grinding it out on the Prowler. Nothing puts a hurting on you like the Prowler…well, maybe the Airdyne.

Beau had some elbow funk so we substituted Burpees for Pull-ups. The big man loves him some Pull-ups.

Beau had some elbow funk so we substituted Burpees for Pull-ups. The big man loves him some Pull-ups.

Naomi trying to find some air with the barbell sitting on her chest.

Naomi trying to find some air with the barbell sitting on her chest.

Ouch,,,

Ouch,,,

 
 
Video