7.11.15 Training Session (1), Go Primal Games Finals, Exhibition


GENERAL PREPARATION

WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
10x OHS w/arm above head
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
3×5 Double-Clap Burpees
2×5 Tuck Jumps
3×3 Pull-up
Then:
WORKOUT:
Magic Number is 30.
Player gets 20/23 Pulls on the C2 Rower. Immediately make up the remaining reps with BB Thrusters @ 95/65. 
Rest 2:00 minutes between rounds. 3 rounds
For example, if player pulls 18 calories they immediately do 12 Thrusters. 
Then:
Tag Team Style
10-8-6-4-2
Burpee/Box Jump + Alternating DB Snatch 
Then:
3×15 sec ALL-OUT sprints on Air Assault Bike. Six players per bike. Rest while other players go
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

IMG_6723

The extra three feet made a HUGE difference. A good lesson learned and good thing considering the standard for most competitions is 15′.

A 12" jump every rep.

A 12″ jump every rep.

Rob grinding out the last few Farmer Bar Deadlifts.

Rob grinding out the last few Farmer Bar Deadlifts.

Doesn't get ay more primal than a roasted pig. Delicious.

Doesn’t get any more primal than a roasted pig. Delicious.

The exhibition workout was high energy and entertaining. Bob, of course, too the workout easily. California is two short weeks away. I think he's ready.

The exhibition workout was high energy and entertaining. Bob, of course, won the workout easily. California is two short weeks away. I think he’s ready.

James grinding out his last few front-loaded lunges.

James grinding out his last few front-loaded lunges.

Bob on the Handstand Walks.

Bob on the Handstand Walks. James on the rings.

The girls knocking out their Overhead Squats.

The girls knocking out their Overhead Squats.

Jordan feeling it.

Jordan feeling it.

So proud of all the competitors. A special congratulations to out podium athletes: Rob, Jordan, Jen. Amazing efforts.

So proud of all the competitors. A special congratulations to the podium athletes: Rob, Jordan, and Jen. Amazing efforts!