3.14.12 Power Endurance

2×20 Squats
2×10 Dislocates
2×10 Push-ups
3×5 Tuck Jump
Skill Practice: Toes-to-Bar
Close-Grip Bench Press @ 4010 Tempo
Between each set do 15x Squats + 10x Burpee + 5x Pull-ups (grip variation)
Cool Down
Xeve S.
Michelle A.
Jarrod W.
Beau C.
Ellen L.
Ashley C.
Kian O.
Chris S.
Tammi J.
Keith S.
Keith M.
Greg Y.
Tony H.
Jamie G.
Seth L.
Jordan C.
Kevin G.
Chad G.
Renate L.
John C.
Graham P.
Natalie M.
Erin R.
Lisa E.
Brandi S.
Kelly W.
Maria U.
Kara S.
Jill P.
Cindy B.
Valerie B.
Michele E.
Rachel S.
Nancy W.
Michelle K.
Rob J.
Patrick N.
Oliver M.
Jamie Bald. 
Beth E.
Talia K.
Jason V.
Joshua C.
Shari O.
Scott S.
Renee S.
Cedric J.
Susan K.
Nicole B.
Anya B.
Ale P.
Tim B.
Jim C.
Amber C.
Carol S.
Beau W.
Marcus W.
Lourdes M.
Adriana R.
Marsi B.
Darren B.
Coach’s Comments
You may have noticed the website is getting a bit of a facelift. Currently we’re in the process of making it more user friendly and searchable. The videos load better and it’s organized in such a way that is much easier to navigate. Visually I think it looks a lot better too. Soon our intro video will be ready and will live on the homepage. I encourage you to thumb around a bit. Any feedback is appreciated. 
As of now we’re still on a “secret” password system to access all of the content, but in the next few weeks each of you will create your own unique username and password for access to locked material (videos, articles, workouts, etc.). We’ll be sending out an email when the time is right. The site is now set up for on-line membership. That is, anyone in the world can be an online member. They can read about how to get healthy, watch videos, and even use bits and pieces of the Daily Sessions to formulate and assess their own training regiment. This service comes with a $250 annual price tag. Your gym membership automatically grants you access to this material, which I am working diligently to expand every day. The next big project is the instructional videos. 
In addition, each of you will have your own athlete profile page, complete with statistics (photo, hometown, height, weight, etc.), benchmark data (1RMs, Named workouts, etc.), and all of the most recent workouts you’ve participated in. What’s better, anytime a name appears on the site you can click on that name to view that athlete’s profile. Each of you will be responsible for maintaining your own individual profile. 
This has been a lot work, but will be so worth it in the end. Thanks for your patience. 

Everyone loves bench day. Despite how much shit I give outsiders for always doing bench press, the reality is it’s a great upper body developer. Problems arise however when it becomes the only major lift you do. When your bench press trumps your deadlift you’re in a bad place. 

For close-grip work we use a bi-acromial grip. That is, to standardize the position of the hands on the bar, place them at a position where the index fingers are vertically aligned with the acromion. This places added stress on the triceps and is more “functional” in my opinion.

Practicing Toes-To-Bar.