4.11.16 Training Sessions (4)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
5/5 Hip Airplanes, slow!
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch Combo, hold for 3 sec each
15m Strict Bear Crawl, back parallel to floor
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×5 Tuck Jumps, be explosive!
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5×5 DB Squat Cleans + Thrusters, i.e. “Clusters” AHAP
From mid-thigh do a full Clean. As you come up out of the clean do a Thruster. 
Then:
4 minute max calories, any machines +
30 sec rest +
4 minutes max reps Burpees +
30 sec rest +
3 minute max reps calories, any machine +
30 sec rest +
3 minute max reps Burpees +
30 sec rest +
2 minute max calories +
30 sec rest +
2 minute max reps Burpees
Complete rest.
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
5/5 Hip Airplanes, slow!
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch Combo, hold for 3 sec each
15m Strict Bear Crawl, back parallel to floor
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×5 Tuck Jumps, be explosive!
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Prep shoulders for Bench Press
Then:
Work up to a heavy triple on Standard-Grip Bench Press
Then, with that weight…
4xM.E. Bench Press
Then:
4×8 (4 each) KB Front Squat Step-ups. Minimize push off of trail leg
Then:
“FLR/Push-up Challenge”
FLR for as long as possible.
Elite: do 3x strict push-ups every 15s
Pro: do 2x strict push-ups every 15s
Amateur: do 2x push-ups every 30s
Rest fully, repeat once
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility, various
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS 
15m Lunge + Cossack Squat Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat 
2×10 Split Jumps
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
2x Muscle Cleans + 2x Front Squat + 2x Push Press
3 sets light to warm-up
Then:
Clusters (Squat Clean + Thruster) 
2-2-2-2, climbing
Dump the weight between reps and set up immediately for second rep (no TnG)
Then:
12 minute AMRAP
10x KBS @ 53/32# +
8x Split Jumps, each leg +
4x Muscle-ups (athlete chooses bar or rings) or Strict Pull-ups
Then:
Cool Down

 

REGIONAL PREP, Off-Season 1
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Pistol Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo
3×3 Ring Muscle-ups
Then:
Snatch Complex @ 45/35#
Then:
Work up to 80% of your best Snatch from last week – 10 minutes
Then, with that load…
“Snatch Clusters”
Hit a single @ 80%, rest 20s, repeat until you miss (goal = >5 reps, cap at 10)
Rest 5 minutes, repeat once
Then:
2x Bar Muscle-ups +
4x Toes-to-Bar +
6x Power Wall Ball to 15′ @ 20/14 
10 rounds
Then, later:
WORKOUT 2
2x (7-5-3) Back Squat Waves. 
First wave at 75%, 80%, 85%. Go heavier on second wave.
Then:
4×10 Supinated-Grip BB Bent-Over Rows, AHAP
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

I try to project this gym as all inclusive. That is, being able to service and produce results with anyone who walks in. But the truth is, we can't. And while all are welcome, all will not ultimately find their place here because they lack what most of our more consistent and successful members have:  an unrelenting desire to improve. Suffering and hardship are merely steps along the way; steps that are not only required to improve but that are, in some strange way, embraced. Few possess these qualities. And while I am more open than ever to welcoming any and all, I know in my heart only a select few will stand the test of time. To those that have, I thank you for the joy of being around you daily. And to those who haven't, I thank you for teaching me something in your short time here, whether it's just an evaluation, ac couple weeks, or one month. I always learn something. And for that I am grateful. Go Primal is a special place for special people. I won't pretend otherwise, because I have enough experience to know better.

I try to pretend this gym is all inclusive. That is, being able to service and produce results with anyone who walks in. But the truth is, we can’t. And while all are welcome, all will not ultimately find their place here because they lack what most of our more consistent and successful members have in spades: an unrelenting desire to improve and be coached. Suffering and hardship are merely steps along the way; steps that are not only required to improve but that are, in some strange way, embraced. Few possess these qualities. And while I am more open than ever to welcoming any and all, I know in my heart only a select few will stand the test of time. To those that have, I thank you for the joy of being around you daily. And to those who haven’t, I thank you for teaching me something in your short time here, whether it’s just an evaluation, a couple weeks, or one month. I always learn something. And for that I am also grateful. Go Primal is a special place for special people. I won’t pretend otherwise, because I have enough experience to know better.