12.23.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch Combo
3×5 Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Animal Movements, 15m each:
Strict Forward Bear Crawl 
Strict Reverse Bear Crawl
Wounded Bear Crawl, no left leg
Wounded Bear Crawl, no right leg
Gorilla Hop, left
Gorilla Hop, right
Forward Frog Hop
Reverse Frog Hop
Forward Duck Walk
Reverse Duck Walk
Lateral Bear Crawl, left
Lateral Bear Crawl, right
Then:
5x Strict Pull-up or L-Pull-up +
7x KB Headcutter @60/45# +
10x Strict Push-up (i.e. hips never touch floor) +
20x Walking Lunge with KB, anyhow
7-10 rounds
Then:
Cool Down with Two-Handed KB Bottoms-up Press, 3-4 sets of 3-5 reps, AHAP

 

COMPETITIVE FITNESS
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
10x Glute Bridge Marches, 3 sec hold each
10x Half-Bridges
10x Elbow Taps, 3 sec hold each
15m Inchworm to Hollow Hold
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3x (10x Bar Taps + 3x Strict Toes-to-Bar)
Then:
M.E. Toes-to-Bar + 10s rest + 2-5 additional reps
Rest 2:00, 3 sets
During each 2:00 rest perform 40′ Prowler Sprint (20′ uphill on high handles, 20′ downhill on low handles). Males @ 2×25, Females @ 2×10
Then:
8-10 minutes to warm-up on Thrusters. Work up to a load 15-20% harder than your first weight. Practice cleaning off the floor into first rep. Do any mobility work that is needed to improve position. 
Then:
500m Row +
9x UB Thrusters @ 135/105
Rest fully
300m Row +
15x UB Thrusters @ 115/85
Rest fully
150m Row +
21x UB Thrusters @ 95/65
Rest fully
Treat each segment as an individual workout. Go ALL OUT each time. 
Then:
Cool Down “Goat Work” (i.e. shit you suck at), time permitting

 

BENCHMARK WORKOUT
“Go Primal Triathlon”
150 Calories on Air Assault Bike +
2000m Row +
2.75 mile run
for time

Results
Stephen Crawford – 37:37
Judy Crawford – 75:19
Will Robinson – 48:41
Jeff Benda – 41:00
Joe Gentile – 40:50
Herb Jones –  54:09
Andrew Taylor – 47:15
Keith Helsel – 50:52

 

COACH’S COMMENTS
N/A

PHOTOS

When regular Pull-ups are simply too easy.

When regular Pull-ups are simply too easy.

Jeff and Joe post Primal Tri.

Jeff and Joe post Primal Tri.