11.18.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridges
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch (Hold for 3-5 sec)
3×5 Goblet Squats, climbing
2×5 Burpees
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
KB Headcutter Strength Ladder, 10 reps each @ 30, 40, 50, AHAP
Then:
Strict DB Press / Strict Pull-ups (use various grips)
10/4, 8/6, 6/8, 4/10
Then:
20x Bulgarian Bag Halos + 2-4-6-8 Strict Toes-to-Bar
Then:
Bent-Body Hollow “Finisher,” as a group
10sec/50sec, 20sec/40sec, 30sec/30sec, 40sec/20sec, 50sec/10sec, M.E.
Then:
McKenzies to cool down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridges
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch (Hold for 3-5 sec)
3×5 Goblet Squats, climbing
2×5 Burpees
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine Mobility with Jump Stretch Band
Couch Stretch
Then:
WORKOUT:
4×8 DB Arnold Presses
Then:
Paused OHS
5-4-3-2-1 @ 4020 tempo
Then:
3×10 DB Powell Raises, from bench
Then:
Bent-Body Hollow “Finisher,” as a group
10/50, 20/40, 30/30, 40/20, 50/10, M.E.
Then:
McKenzies to cool down

 

 

COMPETITIVE FITNESS
T-Spine Mobility with Jump Stretch Band
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
15m Lunge + Spider Stretch (hold 5sec)
2×5 OHS with Hands
3×5 Goblet Squats, climbing
2×5 Burpees
3×3 Strict Toes-to-Bar
Then:
Snatch BB Complex @ 45/35
Then:
Snatch-Balance (from rack)
2-2-2-2 (pause 2s in catch to demonstrate control)
Rest as needed between sets
Then, with your best Drop Snatch do 2xM.E. sets of OHS, from rack
Then:
“Satan’s Whiskers (slight variant)”
3 rounds for time
10x Toes-to-Bar +
10x KB Front Squats @ 2×53/32#
10x Burpees
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

When you do Paused Push Press you have to dip lower than normal do avoid a re-dip. Stay balancing in the feet and drive with conviction to propel the barbell off your chest.

When you do Paused Push Press you have to dip lower than normal do avoid a re-dip. Stay balancing in the feet and drive with conviction to propel the barbell off your chest.

The morning crew cooling down with Bent-Body Hollows.

The morning crew cooling down with Bent-Body Hollows.

Wanna make it harder...extend the legs. Make sure the low back stays flat and she scapula are off the floor. Short of this it's wrong. Few have the ability to do this for any extended period of time with perfect form.

Wanna make it harder…extend the legs. Make sure the low back stays flat and she scapula are off the floor. Short of this it’s wrong. Few have the ability to do this for any extended period of time with perfect form.

What's the Primal difference? Well, there are thousands. But. at the end of the day we attract people who want more from themselves. We don't pretend it's easy. We don't concede to comfort. We rely on a fire deep inside and the company of those around us stokes it with an intensity so invigorating it makes you want to do more, work hard, make less excuses, and conquer all the demons.

Someone, somewhere is working harder than you. Are you gonna take that?