12.28.16 Training Sessions (1)

 

GENERAL FITNESS
Warm-up:
50x Alternating Supermans
15m Lunge + Hip Hinge Stretch 
15m Tin Man Walk
Then:
15x KBS +
10x Squats +
5x Push-ups +
3x Tuck Jumps
3 sets to warm-up, climbing on KBS
Then:
Mobility:
T-Spine
Box Stretch
Then:
Conditioning:
“Keep Choppin” – original version
200x Squats +
100x KBS @ 45/35 +
50x HR Push-ups +
50x Box Jumps @ 24/20″ +
100x Squats +
50x KBS +
25x HR Push-ups +
25x Box Jumps
For time
OR
“Keep Choppin” – scaled up version
200x Squats +
100x KBS @ 60/45 +
50x Strict Push-ups +
50x Box Jumps @ 24/20″
100x Squats +
50x KBS +
25x Strict Push-ups +
25x Box Jumps 
For time
Then:
“Keep Choppin” – super scaled up version
200x Squats +
100x KBS @ 70/50 +
50x HSPUs +
50x Box Jumps @ 30″ +
100x Wall Ball +
50x KBS +
25x HSPUs +
25x Box Jumps 
For time
OR
“Keep Choppin” – mix and match
Then:
With a partner…
BB Curl Off
P1 1x BB Curl + P2 1x BB Curl
P1 2x BB Curl + P2 2x BB Curl, etc.
Continue to 10x BB Curls each
Hold the BB in a dead-hang, lockout position during “rest”
Then:
Cool Down

 

 

COACH’S COMMENTS

Forgive my nostalgia…

Tomorrow marks the final workout in our current location. I thought the most appropriate choice was “Keep Choppin” since it’s the oldest of all the primal workouts and it’s always had an “old school” feel to it. In fact, I remember the first time we ever did it. It took a staggering 50 minutes. Now, the gym record (recorded in this space no less, is somewhere around 14:00).

Magnolia Parke has been VERY good to us. We went from 50 clients to 260! Our staff went from 2 to over 12. We went from five classes a day to 20 on some days. We even changed owners, bringing Brian into the fold almost two years ago as Vincent went off to pursue his dream of running the Florida School of Massage. 

All in all we have changed hundred and hundred of lives here. Countless pools of blood, sweat, and tears have been poured on these unforgiving floors.

Our community has grown so large it no longer fits within the confines of these sturdy walls and we feel eternally grateful to have found a new beautiful space to grow and evolve in. 

The future is bright for the Primal Nation and those who call this gym home. May we continue to crush self-imposed limitations, be leaders in the quest of human excellence, and build the strongest community of health-seekers the world has seen. 

Thank you all…for everything.

 

PHOTOS

Goodbye.