11.15.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
50x Alternating Supermans
10x Iron Cross Kicks + 10x Scorpion Kicks
5x Tables + 5x Rocks
10x Half Bridges + 2x10s Full Bridges
Hip Mobility Series, 3 each (transition back and forth with Downward Facing Dog)
3×10 H2H KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of three, with one teammate per station, complete as many rounds and reps as possible in 35 minutes of:
Station 1-
Axle Deads (coach chooses load)
Rotate to…
Station 2-
Burpee/Box Jumps @ 24/20″
Rotate to…
Station 3-
300m Run, Row, Ski Erg
Rotate back to station 1
Rotation happens after 300m is complete. Record total rounds and reps per station.
Then:
Cool Down

 

 

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
50x Alternating Supermans
10x Iron Cross Kicks + 10x Scorpion Kicks
5x Tables + 5x Rocks
10x Half Bridges + 2x10s Full Bridges
Hip Mobility Series, 3 each (transition back and forth with Downward Facing Dog)
3×10 H2H KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
5×3 Strict Press, climbing
Then:
3×8 Tempo BB Cyclist Squats @ 4040, climbing
Between sets do 8x DB Bent-Over Rows
Then:
12x DB RDLs +
30/30 Side Plank
2-4 sets
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

It's a deadlift party.

It’s a deadlift party.

Add in a few Burpee/Step-ups...

Add in a few Burpee/Step-ups…

...and the result is a fight to the end to maintain form, composure, and your last meal.

…and the result is a fight to to maintain form, composure, and your last meal.

From today's Daily Inspiration: The truth is we are all capable of more than we "believe" and meaningful training is merely an opportunity for self-actualization. Being around people who believe in you and value the proposition of self-discovery through physical effort is paramount. That's what Go Primal is. You don't have to be fit. You only have to be willing.

From today’s Daily Inspiration: The truth is we are all capable of more than we “believe” and meaningful training is merely an opportunity for self-actualization. Being around people who believe in you and value the proposition of self-discovery through physical effort is paramount. That’s what Go Primal is. You don’t have to be fit. You only have to be willing.