9.26.15 Training Session (3)

 

GENERAL PREPARATION
WARM-UP:
Jog 800m
10x Balancing Leg Swings
2x15m Lunge w/stretch
3×10 Goblet Squats
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
I.W.T.
Phase I
10x KB Push Press +
4x (20s Mountain Climber + 10s FLR)
Rest 2:00 minutes
3 sets
Then:
Phase II
10x KB Headcutter + 
2:00 minutes of 20x Toe-Taps + 3x Burpee
Rest 2:00 minutes
3 sets each
Then:
Phase III
100x KBS, coach chooses load
Each drop do 20x Split Jumps
Then:
Cool Down

 

STRONGMAN TRAINING
Work up to your best 120′ (60/60) Farmer’s Carry, 20 minutes
Then:
Farmer Carry Pyramid Relay
Complete tag team style:
30′ each, 60′ each, 100′ each, 60′ each, 30′ each
Males @ 270#, Females @ 190#
Rest completely, 3 sets each team
Then:
100x KBS @ 70/53, not for time
Then:
Dip your forearms in ice cold water for 10 minutes
Then:
Cool Down

 

COMPETITIVE FITNESS
20 minutes to establish 2RM TnG Power Clean
Then, with approx. 65% of that weight
Max Reps TnG. Power Cleans in 30 sec
Rest fully, 4 sets
Then:
In teams of two…
40x HSPUs +
60x Partner Deads (135# on men’s side and 90# on women’s side) +
80x Pull-ups
100x Alternating Pistols
For time
Then:
Farmer Carry Pyramid Relay
Complete tag team style:
30′ each, 60′ each, 90′ each
Males @ 270#, Females @ 190#
Rest completely, 3 sets each team
Then:
Cool Down

COACH’S COMMENTS
We have added 45 new clients in September. To say I feel blessed is an understatement. I’ve always known in my heart we have the best product out there. It wasn’t always perfect, and still isn’t, but the relentless pursuit of perfection has always been there. This influx of new talent has been an eye-opening litmus test for our program. And while I never compare for the sake of comparing alone I am always interested in knowing how athletes view Go Primal after having been somewhere else for an extended period of time. So far that feedback has been overwhelmingly positive and makes me feel, more than ever, that we’re headed in the right direction. 

My approach has changed so so much in the past year. I’m less rigid, more welcoming, and more understanding of the daily struggle people have. I am constantly amazed at the sacrifices people make to be here, daily, pushing themselves toward self-imposed goals. WOW. It’s really incredible if you think about it. We are so busy; inundated by this and that, that we’re lucky we make time for anything outside of the daily grind.

I totally get it. Perhaps it’s having a child and another on the way. Perhaps it’s simply understanding that this is a people business and that results, while always important, are fostered by relationships FIRST; and that these all-important relationships require encouragement and positivity, not chastising. 

So thank you to everyone, new and old. And may this latest iteration of Go Primal be one that pushes us further and further into a place that I have always known we were capable of going; mainly to be known as the most results-driven, people-oritented, quality-first strength and conditioning facility anywhere. 

PHOTOS
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