2.7.12 Strength

Workout 1
3×10 Shoulder Dislocates
3×10 Push-up
Then:
4x30s Eccentric-only Pull-ups
OR
6x15s Eccentric-Only Pull-ups
Jump into the top position of a pull-up and lower yourself slowly for 30s
Then:
30m SA OH Carry (L) +
30m SA OH Carry (R) +
30m Cradle Carry +
1x Pull-up
Repeat, increase pull-ups each set until 8 reps
Then:
5×10 Close-Grip Bench Press @ 4010
Chase each set with 100m ALL-OUT on Ski Erg
Rest 2 minutes between sets
Then:
Cool Down
 
Results
Jamie Bald.
Kevin G.
Beau C.
Keith M.
Aubrey H.
Rob S.
Fiona M.
Kian O.
Ellen L.
Holli S.
Marcus W.
Byron Y.
Billy S.
Jen D.
Susan S.
Brandi S.
Matt F.
Rachel S.
Preeti J.
Latissa H.
James B.
Stacey F.
Rob J.
Gisela T.
Oliver M.
Kelli V.
Kara S.
Britni P.
Jason A.
Jill P.
Nicole P.
Chrissy VD.
Will B.
Robin M.
Jim C.
Nicole B.
Rob O.
Lizzy M.
Tanya H.
Raja S.
Dmitri M.
Marsi B.
Katie W.
Robert AY.
Cedric J.
Stephanie F.
Steve G.
Ashley C.
Adriana R.
Diana R.
Cynthia P.
Naomi E.
 
Workout 2
Work up on DL
Then:
10×10 Deadlift
M@225#, F@135#
Rest plenty
Then:
Cool Down
 
Results
Joe L.
Rob E.
Marcus W.
Bobby M.
Wlises M.
Christian B.
Rob S.
James R.
 
Coach’s Comments
 
The Price of Progress = Failure
 
Today in the gym was a fresh reminder of the many different routes to progress. For some progress is linear, but for most it’s undulating, rising sharply only to fall again, all against the backdrop of an upward trend. How we handle failure along the way speaks most loudly about how far up the ladder we can ultimately climb.
 
As a coach it’s my job to find where an athlete should start and monitor the rate at which they progress. Push them too hard, add too much volume, or throw them too swiftly into the fire and they are sure to crumble, perhaps even to the point of quitting. Tease them with success, progress them slowly and confidently and they are sure to grow strong. Better yet they’ll possess a unique ability to adapt and learn many new skills. There’s a fine line between pushing too hard and not pushing enough. Time and experience are a coach’s best friend, and along the way we are bound to screw up. 
 
Today I screwed up. I pushed too hard. I expected too much. And as a result I lost a lot of sleep kicking myself for not doing the things I always tell myself to do. The details are not for this moment. Suffice it to say though, there are times when I want to punch myself in the gut for making a mistake I know damn well not to make.
 
It’s simple laziness; a loss of perspective; over-confidence, not only in myself but in my athletes. To truly change a behavior takes practice and occasional reminders that the behavior we seek to change has the ability to show itself whenever we let our guard down. I tell my staff…Details, Details, Details. The details are what drive me crazy, but they’re also what make the Go Primal experience second to none. When I get lazy and ignore the details I ignore the very thing that defines me.
 
All successful people are hard on themselves. They expect more. They are never satisfied. But I think what separates truly successful people from average successful people is perspective. Mistakes are leverage for future decision-making. Mistakes are snapshots to remind us that we still have work to do. Mistakes are insight. Maintaining perspective in the face of failure is one of the most valuable characteristics a person can have. Having enough perspective to step back and assess our current situation is vital to our psyche.
 
1.) Is the thing that I am doing enjoyable?
 
2.) Am I committed to sticking with it?
 
3.) Am I improving across the board?
 
4.) Is this something I can fix with attention and effort?
 
5.) Can I fit what I’m doing comfortably into the context of the rest of my life?
 
If the answer is “yes” then perspective tells us that we are in a good place.
 
My advice is to do less and be good at it. Over extend yourself and run the risk of mediocrity. Pick your poison and inject it until the needle bleeds dry. The consequence is that there is no turning back. You will fail. You will succeed. You will hit the wall…hard. You will climb over walls you never thought possible. And in the end, when you recount the experiences and rewards that have defined your life, you can smile knowing you loved, learned and paid a price few are ever willing to pay. Reward can only be the result of failure. Learn so that you may grow.
 
Photos