6.11.15 Training Sessions (3), Go Primal Games Workout #2, “How to” Arch Rock

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swings
2x15m Lunge + 15m Bear Crawl
2×6 Cossack Squats
3×5 KBS/Goblet Squat Combo
3×10 Split Jumps
2×5 Burpees
3×3 Pull-ups
Then:
Mobility
T-Spine
Couch Stretch
Then:
Workout:
20-18-16-14-12-10-8-6-4-2 Ball Slam + 30s KB Rack Hold 
Then:
10x Strict Press +
20x KBS, AHAP +
30s Mountain Climber
Rest 90 sec.
5 rounds
Then:
20x Split Jumps +
30m Bear Crawl
3-5 rounds to “cool down”
Then:
Actual Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swings
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo
3×10 Split Jumps
2×5 Burpees
3×3 Pull-ups
Then:
Mobility
T-Spine
Couch Stretch
Then:
Workout
Go Primal Games Workout #2
4 rounds for time
45x Double Unders +
12x Deadlifts @ 155/115# +
21x Box-Overs @ 24/20″
9 minute time cap
Then:
Cool Down
 
 
Competitive Fitness
Prep shoulders
Then:
12x Pull-up + Pullover
partition as needed
Then:
3xM.E. Toes-to-Bar + 10 sec rest + 5 additional Toes-to-Bar
Rest 90 sec between sets
Then:
Go Primal Games Workout #2
4 rounds for time
45x Double Unders +
12x Deadlifts @ 155/115# +
21x Box-Overs @ 24/20″
9 minute time cap
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Keep the elbows at a 45 deg angle. Too high and you get into a poor position for the shoulder. Zac breathing calmly under the 55s.

Keep the elbows at a 45 deg angle. Too high and you get into a poor position for the shoulder. Zac staying calm under a pair of 55#.

IMG_5685

Take the Goblet Squats seriously. It may only be the warm-up, but it’s a valuable opportunity to create better range and mobility.

The gamers grinding through GP Games workout #2. Vince in-flight on his Double Unders.

The 5amers working through GP Games workout #2. Vince in-flight on his Double Unders.

A good finish overhead means the elbows are locked out and the ears are slightly in front of the barbell with the spine neutral all the way down.

A good finish overhead means the elbows are locked out and the ears are slightly in front of the barbell with the spine neutral all the way down.

Cossacks are a great measure of total body flexibility.

Cossacks are a great measure of total body flexibility.

Cuffe doin her thing.

Cuffe looking strong.

Speedy bear crawl.

Speedy bear crawl.

Video