7.6.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat
2×10 Dislocates
2×5 Double-Clap Burpees
2×5 Tuck Jumps
3×3 Pull-ups
Then:
MOBILITY:
T-Spine

Bretzel Stretch
Then:
WORKOUT:
60 sec max rounds of 3x Burpee + 30m Sprint

After round one rest 60 sec
After round two rest 45 sec
After round three rest 30 sec
After round four rest 15 sec
Then:
15/12 Calorie Sprint on Rower or Ski Erg +
Rd 1: 60s Wall Sit 
Rd 2: 40s L-Hang 
Rd 3: 30s FLR in Rings
2 rounds
Rest 60 sec between all rounds
Then:
60m Heavy KB Farmer’s Carry + 10x Push-ups
3-4 rounds
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat
2×10 Dislocates
2×5 Double-Clap Burpees
2×5 Tuck Jumps
3×3 Pull-ups
Then:
MOBILITY:
T-Spine

Bretzel Stretch
Then:
WORKOUT:
Work up to 1RM Front Squat, 15 minutes

Then:
Work up to 1RM Deadlift, 15 minutes
Then:
Cool Down 

 

COMPETITIVE FITNESS
15m Lunge + SLDL + Pistol Combo, slow
Then:
2×20 Straight-Arm Handstand Hip Taps
Then:
2x Muscle Clean + 2x Front Squat + 2x Hang Clean
3 sets to warm-up
Then:
5×1 Hang Clean, climbing. 

Then:
400m Run + 
20x KBS @ 70/50
3 rounds for time
Then, later: 
3xM.E. Strict, Deficit Handstand Push-ups
Then:
Cool Down

 

COACH’S COMMENT
This article reminds me of several of the principles Go Primal was founded upon. Click here for the truth. Don’t believe me, read Inside Go Primal, Part I

I also posted a new Coach’s Tip on Improving Zinc Status. Check it out here

 

PHOTOS

Quiet your mind before you unleash on the barbell. Part of learning to hit new PRs is learning how to get psyched up for them. You have to be aggressive. You have to summon the fire within. Mellancoly doesn't get the job done. Grip it and rip it dammit.

Quiet your mind before you unleash hell onto the barbell. Part of learning to hit new PRs is learning how to get psyched up for them. You have to be aggressive. You have to summon the fire within. Melancholy and subdued doesn’t get the job done. Grip it and rip it with everything you’ve got.

Diane off the rack.

Diane off the rack.

As you get stronger progress to a more horizontal position and eventually to elevating the feet. This is the best and more transferrable method for developing good pulling strength and eventually unassisted Pull-ups.

As you get stronger progress to a more horizontal position and eventually to elevating the feet. This is the best and more transferrable method for developing good pulling strength and eventually unassisted Pull-ups.

By itself the L-Hang is difficult. Following a 15 Calorie sprint on the rower compounds the difficultly.

By itself the L-Hang is difficult. Following a 15 Calorie sprint on the rower compounds the difficultly.

Go heavy on the Farmer's Carry and get in the habit of using your legs to lift the bells from the floor.

Go heavy on the Farmer’s Carry and get in the habit of using your legs to lift the bells from the floor.

Miguel "cooling down."

Miguel on his way back with the 90#s,

Our 12-week Front Squat and Deadlift comes to a close this week. Already some pretty outstanding numbers.

Our 12-week Front Squat and Deadlift cycle comes to a close this week. Already some pretty outstanding numbers.