12.24.15 Training Session (1), Holiday Workout

 

GENERAL PREPARATION
WORKOUT:
“Twelve Days of Primal Christmas”
Perform like the song (1, 2-1, 3-2-1, 4-3-2-1, etc.)
1x 200m Run
2x Deadlifts @ 315/185#
3x Strict HSPUs or Wall Walks
4x Strict Pull-ups
5x Sandbag Thrusters @  80/40#
6x DB Snatch (each arm) @ 55/35#
7x Ball Slams @ 40/25#
8x Toes-to-Bar
9x Split Jumps (each leg)
10x Burpees
11x KB Headcutters @ 50/35
12x KB TGUs @ 50/35
For time, 60 minute time cap

COACH’S COMMENTS
N/A

 

PHOTOS

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With big groups I like to get everyone outside for the warm-up.

Start slow and get more dynamic.

Start slow and get more dynamic.

Toes-to-Bar. You can see how much flexibility is actually required to perform this movements. Range of motion should be shared somewhat equally between the shoulders, spine. and hips. A lack of flexibility in any of one of those requires the other to move more than is appropriate.

Toes-to-Bar. You can see how much flexibility is actually required to perform this movements. Range of motion should be shared somewhat equally between the shoulders, spine. and hips. A lack of flexibility in any of one of those requires and the other parts are asked to do more than they should

A c;loser look at contact.

A closer look at contact.

5-sec eccentric to the floor. Chest makes contact first without the hips.

5-sec eccentric to the floor. Chest makes contact first without the hips.

Ashley showing good technique.

Ashley showing good technique.

Show up late and get the Primal Tri. Emily was a good sports and gave it a good go.

Show up late and get the Primal Tri. Emily was a good sports and gave it a good go.

DB Snatch.

DB Snatch.

The top of the mountain. 12x TGU.

The top of the mountain. 12x TGU.

THE AFTERMATH

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FAMILY PORTRAITS

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6:30am

8:00am

8:00am

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9:30am.