10.13.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 Goblet Squats, climbing
2×5 Burpee
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
5:00 minutes each station:
Seated KB Rope Pulls @ 60/45 (10 pulls:10 pulls)
Ski Erg (7/5 cals: 7/5 cals)
Wall Ball Shots (10:10), athlete chooses ball weight
Alternating Sledgehammer Strikes (10:10)
2 rounds, 1:00 minute between each station
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
2x15m Lunge + 15m Bear Crawl
2×5 Tempo Squats
2×5 Jump Squats
3×10 Goblet Squats, climbing
2×5 Burpee
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Then:
WORKOUT
3x Strict Press + 5x Push Press
3 sets
With heaviest load do one set of max reps Push Press
Then:
Paused Front Squats (3 sec in bottom position) 
3-3-3-3-3 climbing
Final two sets should SUCK. 
Then:
10-minute Z-Press Challenge. 
Max reps in 10 minutes @ 45/35
Then:
Cool Down

 

COMPETITIVE FITNESS
Back Squat and Strict Press
7×3 @ 75%
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Kelly wielding the Sisu Hammer.

Kelly wielding the Sisu Hammer.

A Go Primal original. The Seated KB Rope Pull. The weight of the KB plus the friction of the rope against the hurdle is one one-two punch to the grip and pulling muscles.

A Go Primal original: The Seated KB Rope Pull. The weight of the KB plus the friction of the rope against the hurdle is a one-two punch to the grip and pulling muscles.

Brian grinding it out. The 60# KB is a monster.

Brian grinding it out. The 60# KB is a monster, especially for 5:00 minutes. 

Putting the finishing touches on the shoulders.

Putting the finishing touches on the shoulders with the Z-Press. 

IMG_8493

I think that all who strive to achieve something ultimately higher, a goal loftier than most, must learn to endure the finger-pointing and to protect themselves from it by retreating from circles of people with little self-respect or goals. You are who you hang out with. Choose wisely.