2.11.17 Training Sessions (3)

 

 

GENERAL FITNESS
Warm-up:
10x Hip Hurdlers 
10x Quad Stretch and Reach
10x Hip Hinges
2×5 Tables 
10x Half-Bridge + Full Bridge
2×5 Band Tears (overhand, underhand)
2×5 Dislocates 
3x (each) Hip Mobility Series (Lunge + Spider + T-Spine + Cossack Squats)
3×3 Windmill / Goblet Squat Combo, climbing if possible
2×5 Burpees
Then:
Mobility:
T-Spine
Then:
Conditioning:
“CV Primer”
EMOM x 10
5x Burpee + 20x KB Toe-Taps
Then:
The athlete choose one heavy KB
Then:
6x TGU (not crazy heavy, but not light either) +
60s Rest
100′ KB Bottoms-up Carry (switch arms @ 50′) +
60s Rest
20x KB Reverse Goblet Lunges +
60s Rest
45s Side Plank, each side
Rest 60s
This is one block, do 3
Then:
50x BB Curls @ 45/35
Partition as needed.
Then:
Cool Down

 

 

 

WEIGHTLIFTING
Snatch Complex @ 45/35
Then:
3x Muscle Snatch + 3x Snatch Balance
3 sets, light
Then:
Snatch Pull + Snatch – 15 minutes to work up to a challenging complex
Then:
3x Muscle Clean + 3x Hang Clean
3 sets, light
Then:
Clean Pull + Clean – 15 minutes to work up a challenging complex
Then:
Power Clean + Push Jerk + Split Jerk – 15 minutes to work up to a challenging complex
Then:
Work up to heavy 3-Rep Front Squat
Then, with that load…
M.E. Front Squat + 10s Rest + 1-3x Back Squat
3 sets, rest fully
Then:
“Cool Down” with Walking KB Bottoms-up Presses
Then:
Actual Cool Down

 

 

 

STRONGFIT
Warm-up with KB Bottoms-up Carries x 100′ (switch arms at 50′)
3 sets
Then:
4×8 Stone Extensions, AHAP
Then:
3x 120′ HOH Sled Rope Pulls, AHAP
Then:
EMOM x 15
1. 5x Burpee/Bar Hops + 6x TnG Power Clean @ 115/85
2. 5x Burpee/Bar Hops + 3x TnG Power Snatch, same load
3. 10/6 Air Assault Calories 
Then:
Cool Down

 

 

COACH’S COMMENTS
The Primal Nation is about to blow up. In my 20 years of coaching I’ve never felt this much momentum behind what we’re doing. Wow, I feel blessed for all involved. 

 

 

PHOTOS

Find leverage and settle in. Hand over hand.