12.14.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec hold
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Jump Squats
3×3 Strict Pull-ups
Then:
MOBILITY
T-Spine
Bretzel Stretch
Then:
WORKOUT:
2x Heavy Rope Pull/Sprints +
Round 1: 40x KBS @ 40#
Round 2: 30x KBS @ 50#
Round 3: 20x KBS @ 60#
Round 4: 10x KBS @ 70#
Round 5: Max reps KBS @ 70#
Then:
10x Ball Slam, AHAP +
20s L-Sit +
15x BB Grip Roll-ups @ 45/35# +
30s Hollow Hang from Pull-up Bar
2-4 rounds
Then:
Cool Down

 


STRENGTH

WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec hold
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Jump Squats
3×3 Strict Pull-ups
Then:
MOBILITY
T-Spine
Couch Stretch
Then:
WORKOUT:
3×10 (each leg) Bulgarian Split Squats, off bench
Then:
6×2 Paused (3 sec) Front Squats, climbing
Then:
Bulletproof Scap Series
Then:
Cool Down

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps
15m Lunge + Pistol Combo
3×5 Goblet Squats, climbing
2×10 Split Jumps
2×3 Strict Toes-to-Bar
Then:
AMRAP x 5 minutes
5x Toes-to-Bar +
10x Split Jumps
Then:
Front Squat
6-4-2-1-1
If you’re feeling it go for a new PR!
Then:
Two rounds for time
500m Row +
20x HSPU +
30s KBS @ 53/32 +
800m Run
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Bulgarian Split Squats. Prioritize a neutral spine. No excessive arching or leaning forward in an attempt to contact the back knee to the floor.

Bulgarian Split Squats. Prioritize a neutral spine. No excessive arching or leaning forward in an attempt to contact the back knee to the floor.

In the Dead Hang Hollow maintain a rigid hollow position and active (downward) shoulders.

In the Dead Hang Hollow maintain a rigid hollow position and active (downward) shoulders.

This week's athlete spotlight is Jen Dickinson Hernandez! I have been at Go Primal for so many years, I have lost count. I started at the original location on 6th street and would have followed Chris anywhere he moved the gym. I was hooked from the beginning. Honestly my biggest accomplishment isn't acquiring a new skill or a hitting a PR (although those are awesome). It is finally realizing that my goal is to be the best version of me. That's it. For years I have compared myself to others and have been overly competitive, to a fault. I won't say that part has completely gone away, but understanding that there will always be someone bigger, badder and faster, and embracing that, has been freeing for me. I am now surrounded by many people that are bigger, badder and faster and I am loving it. It pushes me to be better. Since this realization, I have hit many physical goals that I had here. And hope to keep doing more of it. What keeps me coming back to GP? Beyond the training programs and coaching, it's the people, the community. It's my lifestyle. It is a part of me. My favorite thing to do at GP? There are so many. I will just say in general MetCons. MetCons for days. I like them if they are 5 minutes or if they are 55 minutes. I like them because it's a chance for me to use my engine and just go. Go as fast as I can. The faster I go, the faster it's over. I love the feeling of suffering through it and coming out on the other side. Advice I would give someone who is considering training here. Stop waiting. Don't be scared. I "worked out" for many many years on my own before Misti rescued me from the machines and my never ending cycle of cardio and weight training two body parts a day. It wasn't until I started training with Chris that I finally saw my true potential and began to see results almost immediately. I have never looked back. For work, I own Gainesville Medical centers, which is a healthcare clinic that specializes in personalized medical care. We offer a wide range of services, such as allergy testing, food sensitivity testing, genetic testing and platelet rich plasma treatments; among other things. I work part time with the clinic and full time as a mom. For fun I spend time with my amazing family - Tony, Leighton and Lennox, as well as the friends that I have made here at Go Primal. My comments about Jen:  What can I say about Jen? She has been one of my athletes from the very beginning. As my way of thinking and doing things has evolved so too has hers. She has trusted me all the way through. It's amazing to watch her progress. Even as she approaches 40 years old her skills. mental toughness, strength. and all-around aptitude as an athlete continues to advance exponentially. I certainly don't see her slowing down anytime soon. She is a model for women everywhere; a superb mother, dedicated wife, successful entrepreneur, and just plain passionate about life. While she is one of my best athletes she is also one of my best friends. Thank you Jen for being an inspiration to me and so many others.

This week’s athlete spotlight is Jen Dickinson Hernandez!

Jen’s Comments:

I have been at Go Primal for so many years, I have lost count. I started at the original location on 6th street and would have followed Chris anywhere he moved the gym. I was hooked from the beginning.

Honestly my biggest accomplishment isn’t acquiring a new skill or a hitting a PR (although those are awesome). It is finally realizing that my goal is to be the best version of me. That’s it. For years I have compared myself to others and have been overly competitive, to a fault. I won’t say that part has completely gone away, but understanding that there will always be someone bigger, badder and faster, and embracing that, has been freeing for me. I am now surrounded by many people that are bigger, badder and faster and I am loving it. It pushes me to be better. Since this realization, I have hit many physical goals that I had here. And hope to keep doing more of it.

What keeps me coming back to GP? Beyond the training programs and coaching, it’s the people, the community. It’s my lifestyle. It is a part of me.

My favorite thing to do at GP? There are so many. I will just say in general MetCons. MetCons for days. I like them if they are 5 minutes or if they are 55 minutes. I like them because it’s a chance for me to use my engine and just go. Go as fast as I can. The faster I go, the faster it’s over. I love the feeling of suffering through it and coming out on the other side.

Advice I would give someone who is considering training here. Stop waiting. Don’t be scared. I “worked out” for many many years on my own before Misti rescued me from the machines and my never ending cycle of cardio and weight training two body parts a day. It wasn’t until I started training with Chris that I finally saw my true potential and began to see results almost immediately. I have never looked back.

For work, I own Gainesville Medical centers, which is a healthcare clinic that specializes in personalized medical care. We offer a wide range of services, such as allergy testing, food sensitivity testing, genetic testing and platelet rich plasma treatments; among other things. I work part time with the clinic and full time as a mom. For fun I spend time with my amazing family – Tony, Leighton and Lennox, as well as the friends that I have made here at Go Primal.

Coach Chris’ comments about Jen:
What can I say about Jen? She has been one of my athletes from the very beginning. As my way of thinking and doing things has evolved so too has hers. She has trusted me all the way through. It’s amazing to watch her progress. Even as she approaches 40 years old her skills. mental toughness, strength. and all-around aptitude as an athlete continues to advance exponentially. I certainly don’t see her slowing down anytime soon. She is a model for women everywhere; a superb mother, dedicated wife, successful entrepreneur, and just plain passionate about life. While she is one of my best athletes she is also one of my best friends. Thank you Jen for being an inspiration to me and so many others.