Gino Bua has been diligently working on a lot of accessory lifts throughout this off-season for him in order to create unilateral stability. One of the main aspects of the training for him as well has been creating strength endurance in movement to create ease with training in CrossFit, as he is naturally explosive and neuromuscularly efficient. In the past, he hasn’t been able to complete or sometimes even enter a season due to injury, but he’s now able to compete in the sport.
Gino is coached by Head Coach James Taylor.
A) Segmented Snatch Grip Deadlift- 3 Pauses: 3 Pauses- just off ground, just below knee, and at power position- control eccentric to floor; 5,4,3; rest 3 min
B1) Behind the Neck Strict Press: @30×1; 15RM; rest as needed
B2) Single Leg Barbell DL: video- eccentric slower then concentric- barefoot, come back up before barbell touches ground- goal 95#/leg; 15RM/leg; rest as needed b/t legs
95×15 each leg
C) row LP1: 40 sec very hard rest walk 5:20 x3 sets