6.17.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
3×5 KBS / Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
3×5 KB Bottoms-up Press
Then:
Mobility:
T-Spine
Shoulder Band Distractions
Then:
 
Workout:
4×4 KB Windmill, AHAP
Then:
20x Bulgarian Bag Full Moons +
15x Burpees +
10x Strict Toes-to-Bar
4 sets
Then:
4x KB TGU, AHAP +
3x Strict HSPUs or Wall Walk +
2x Rope Climbs
Rest 2:00, 4-5 sets
Then:
Cool Down
 
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
3×5 KBS / Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
3×5 KB Bottoms-up Press
Then:
Mobility:
T-Spine
Box Stretch
Then:
Workout 1:
Front Squats
7×3 @ 75%
Then:
Deadlift 
7×3 @ 75%
Then:
Cool Down
OR
Workout 2:
5×3 Back Squat, climbing
Then:
4×4 Snatch-Grip Deadlift, climbing
Then:
3xM.E. Hanging Rows from 2″ Axle
Then:
Rotator Cuff Work
 
 
 
Competitive Fitness
20s Inverted Bar Hollow Hold +
30s Nose-and-Toes Handstand Hold
3 sets to warm-up
Then:
Work up to a heavy 5 for OHS
Then:
5-4-3-2-1
Build to a heavy single
Then:
12x KB Thrusters +
18 Cals of Rower +
24x Split Jumps
3 RFT
OR
Deficit HSPU + Legless Rope Climb
12/3, 9/2, 6/1 +
50x Alternating Pistols +
400m Sandbag Shuttle
for time 
Then:
Cool Down
 
 
Coach’s Comment
On July 11th we’ll be holding the finals of the GP Games. We’re using this as an opportunity to unveil our new west location and to fundraise for Bob Ruano as he goes off the Carson, CA to compete in the CF Games. This will be an expensive undertaking for him and every dollar helps.  So we’ve decided to pitch in and help in any way we can. 
 
There will be three ways you can donate to Bob’s cause. The first is by participating in the client throw down at 9:45am on the morning of the GP Games. The cost to participate is $20 and all the proceeds will go directly to Bob. That’s right, not only will the GP Game’s athletes be competing but you’ll have an opportunity to compete in the new facility as well. 
 
The second way you can donate is simply by going to the Event Page and placing a donation. Bob has agreed to earn it by doing an exhibition, where he will compete against myself, Brian, and some other GP coaches in what promises to be a very entertaining workout. 
 
Finally, Bob Ruano T-shirts will be available for purchase at Go Primal and at the event, the proceeds of which will also go to Bob’s trip. 
 
We’ll cap it all off with the third and final workout for the GP Games around noon. The podium celebration will follow shortly thereafter. This event promises to be awesome on so many levels. There will be music, coffee, food, and amazing entertainment. We’d love your support. 
 
 
Photos
The step-overs not only proved faster but they seemed less costly as well. Katie.

The step-overs not only proved faster but they seemed less costly as well. Katie.

Inverted Hollow Hold.

Inverted Hollow Hold.

This is a nasty little static shaping drill. But it's like anything…if you practice it gets easier. Jen was much better this week than she was last.

This is a nasty little static shaping drill. But it’s like anything…if you practice it gets easier. Jen was much better this week than she was last.

Focus in on the kettle bell. Your arms will go where your eyes do.

Focus on the kettle bell. Your arm will go where your eyes do.

Jennine showing above average mobility.

Jennine showing above average mobility.

Stay active by pushing down into the floor, contracting your quads, glutes, and abdomen.

Stay active by pushing down into the floor, contracting your quads, glutes, and abdomen.

The stakes go up when there's weight over your head.

The stakes go up when there’s weight over your head.

The view from above.

The view from above.

The warm up is a valuable opportunity to prepare mentally for the task at hand. It is an active process and should be taken seriously. Mindlessly warming up will lead to mindlessly going through the motions at the moment when the mind should be most involves; at the moment the bridge is being built between what we're doing and why we;re doing it. Training should certainly be fun. But isn't it fun to get better because you took it seriously enough to attach real meaning and purpose to the moment.

The warm up is a valuable opportunity to prepare mentally for the task at hand. It is an active process and should be taken seriously. Mindlessly warming up will lead to mindlessly going through the motions at the moment when the mind should be most involved; at the moment the bridge is being built between what we’re doing and why we’re doing it. Training should certainly be fun. But isn’t it fun to get better because you took it seriously enough to attach real meaning and purpose to the moment?