Warm-up

• Foam roll
• 800m run
• Mobility drills

Skill work

• Press/push press
• Squat/front squat

Workout

5 rounds for time:

• 5 front squats
• 10 push ups
• 15 box jumps
• 20 sit-ups

The kettlebell swing

Tomorrow, I am running my first Pure Intense Training session (answers to some frequently asked questions below).  We’re going to focus on a benchmark workout to see where everyone’s at (check the picture to see one of the movements involved).  These benchmarks can be done over time to gauge improvement; if your diet and training are on track, you should see monthly improvement, given the same benchmark.

12:30 at Pure Austin Town Lake.  See you in the PIT!

I’ve posted some questions I’ve gotten about PIT below.  If you’ve got more questions, please post them to comments on this entry and I will answer them.

Some PIT questions

1. Does it cost?  How much? Yes, PIT sessions are paid training sessions.  The current price is $12 for Pure members, $20 for non-members.
2. How do I get a spot? Simply arrive to the gym in advance of the class, go to the front desk and pay there.  You’ll sign the waiver and receive a receipt in return; without this receipt, you can’t get in.  When the session starts, bring your receipt down to the PIT and I will collect it.
3. Is there a cardio component? Don’t think of it that way; PIT sessions provide both cardio and strength conditioning components. Think of it this way: if I ask you to complete a task as quickly as you can (with proper form), and that task involves lifting some weight, you’ll certainly get winded from that movement!  That’s a form of cardio, just not the same one that everyone thinks about.
4. Can I do this if I am inexperienced at this kind of workout? Yes!  We can scale all movements to elicit the same conditioning response from the body but make the movement achievable for you.
5. Can I do this if I’m injured? Please talk to the PIT trainer before you pay for the session to make sure.  In general, we can work around injuries, but the trainer needs to know beforehand  in order to provide modifications.
6. Why should I pay to do this? PIT sessions are small, intense, group workouts with a trainer.  Think of it as group personal training.  If you come enough, you may just end up with a coach…
7. What should I wear/bring? Wear clothes appropriate to working out outdoors.   Bring your towel.  Wear shoes that you’re comfortable both running and lifting in.