12.10.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
2×5 Strict Push-ups 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“German Body Comp Training”
A1 12x Sumo Deadlift, AHAP
A2 10-12x Seated, Semi-Supinated DB Shoulder Press @ 3010 tempo, AHAP
A3 10-12x Fat Bar Axle Curls @ 3010 tempo, AHAP
10 minute AMRAP
Rest 5 minutes 
Then:
B1 10-12x BB Cyclist Squats, AHAP
B2 6-8x Strict Supinated-Grip Chin-ups OR 10-12x Feet-Elevated Ring Rows
B3 10-12x Supine Neutral-Grip DB Triceps Extensions, AHAP
10 minute AMRAP
Rest 5 minutes
Then:
2x (1-4) Strict Toes-to-Bar, in teams of 2-3 players

 

COMPETITIVE FITNESS
L.S.D.
48-30-18 Calories on Row, Ski Erg, or AA Bike
Run a 800m between each rung
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

The reason most people show up at my door is because they're stuck. They've either been training forever and have hit a plateau or simply don't know what to do to further their progress. This takes guts. To hand over your fitness to a professional isn't easy, especially considering that the average gym membership is dirt cheap and a good handful of training options outside the gym are free. But the truth is it all comes down to how much you value your health and are willing to make an investment in it. I see plenty of people everyday that tell me they can't afford GP, yet they're strolling around in $50,000 cars, have the latest iphone, and take  vacation every other month. Those things are all well and good. But don't lie to me and tell me you can't afford it. Tell me you don't value it enough to sacrifice other areas of your life. It's like anything, if you want it bad enough you make it happen. And if you don't, well you don't. Besides, if you REALLY want to get fit, there's no better place and no better value than hiring someone who knows what they're doing.

The reason most people show up at my door is because they’re stuck. They’ve either been training forever and have hit a plateau or simply don’t know what to do to further their progress. This takes guts. To hand over your fitness to a professional isn’t easy, especially considering that the average gym membership is dirt cheap and a good handful of training options outside the gym are free. But the truth is it all comes down to how much you value your health and are willing to make an investment in it. I see plenty of people everyday that tell me they can’t afford GP, yet they’re strolling around in $50,000 cars, have the latest iphone, or are going out three nights a week. Those things are all well and good. But don’t lie to me and tell me you can’t afford it. Tell me you don’t value it enough to sacrifice other areas of your life. It’s like anything, if you want it bad enough you make it happen. And if you don’t, well you don’t. Besides, if you REALLY want to get fit, there’s no better place and no better value than hiring someone who knows what they’re doing. Just ask anyone who is part of this place.