10.25.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
50x Alternating Supermans 
10x Iron Cross + 10x Scorpion Kicks
10x Half-Bridges
3x Hip Mobility Series
3×10 KBS, climbing
2×5 Burpees
3×3 Strict, Dead-Hang Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“10,000 Excuses”
In teams of two…
Option 1:
10,000m Row, switch as you see fit
OR
Option 2:
9,000m Ski Erg, switch as you see fit
OR
Option 3:
650/500 Calorie Air Assault Bike, switch as you see fit
Regardless of option every 5:00 perform 10x Partner Deads @ 225/135 and 10x In-Sync Bar-Facing Burpees
For time. 45 minute cap
Then:
Fall Down

 

 

STRENGTH
MOVEMENT PREP:
50x Alternating Supermans 
10x Iron Cross + 10x Scorpion Kicks
10x Half-Bridges
3x Hip Mobility Series
3×10 KBS, climbing
2×5 Burpees
3×3 Strict, Dead-Hang Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×3 Paused (2 sec) Bench Press, AHAP
Then:
3×8 California Press 
Chase each set with 12x DB Rows, off bench
Then:
15x Banded Face Pulls +
10-15x Seated DB External Rotation +
M.E. Seated DB French Press
3 sets
Then:
10x Heavy DB Grip Roll-ups +
M.E. DB Crawl Pinch 
Until class ends
Then:
Cool Down

 

 

COACH’S COMMENTS
I’m super excited and humbled to be announcing the first iteration of the Go Primal Immersion Program, a 4-month, 80-hour apprenticeship program for anyone interested in becoming a successful strength coach, personal trainer, gym owner, physical therapists, massage therapist, health care professional, or athlete. 

Basically, anyone who wants to learn how to do what we do.
Whether you want to start a new career or simply get better at your current one, I promise to deliver a top-notch experience. 

This project has been years in the making and it’s finally here. 
I’ll do some more formal marketing blasts later in the week, but I might not even need to. I’m only taking 5 students/apprentices and it’s first come first serve. 

Deadline in Nov 11th. Program starts at the beginning of Jan and runs through April. 

Call our office or email/message me to reserve your spot. 

Please read though the attach document thoroughly before you call so you understand EVERYTHING involved.

If you know someone else who might be interested please share with them. Thank you and look forward to getting started.

Learn more.

 

 

PHOTOS

The weight isn't heavy. It's more about working as a team, communicating, and moving fast.

The weight isn’t heavy. It’s more about working as a team, communicating, and moving fast.

Sync up the jump.

Sync up the jump.

You also have to account for teams with varying heights.

You also have to account for teams with varying heights.

The goal was unattainable for the most today.

The goal was unattainable for most today.