4.26.12 Power Endurance

Workout 1
Get shoulders warm (i.e Bulgarian bag “stuff”)
Then:
3x Pull-ups (add weight if necessary) +
60s Rest 
10 sets
Then:
Work up to 1RM Bench Press
Then:
12x Bench Press +
30x Supine MB Chest Pass (to self) +
15m “Strict” Press +
15m Reverse “Strict” Press
4-5 sets
Plenty of rest between sets
Then:
3×12 (6 each) DB/KB Renegade Rows
Then:
Cool Down
 
Results
1RM Bench Press:
Kian O. @ 185#
Niko M. @ 225# PR (50 pts)
Byron D. @ 315#
Beau C. @ 315# PR
Jason V. @ 315# PR
Rodney J. @ 315#
Tammi J. @ 105#
Keith S. @ 165#
Robin S. @ 65#
Erica J. @ 80#
Keith M. @ 225#
Cristian A. @ 175#
Rob J. @ 175#
Matt R. @ 160#
Byron Y. @ 275#
Casey S. @ 95#
Chrissy VD. @ 115#
Elizabeth F. @ 75#
Erin E.
Bobby M. @ 315# PR
Kara S. @ 110#
Susan S. @ 115#
Ale P. @ 145#
Carrie D. @ 115#
Michelle K. @ 80#
Kristen B. @ 105#
Gisela T. @ 70#
Ashley C. @ 115#
Leah Z. @ 105#
Nciole P. @ 95#
Rob O. @ 205#
Marcus W. @ 275#
Diana R. @ 115#
Mariana F. @ 75#
Stephanie F. @ 85#
Sky J. @ 115#
Bryan C. @ 195#
Evan J. @ 195#
Neil E. @ 185#
John V. @ 225#
Wlises M. @ 225#
James B. @ 185#
Tim B. @ 205#
 
Workout 2
Mobility Work
Then:
50x Muscle-ups 
50x HSPUs
50x Toes-to-Bar
50x Burpees
50x Pul-ups
The goal is to perform the above progression in as few sets as possible
Rest as needed between sets
Then:
Cool Down
 
Results
Chris W.
Christian B.
Niko M.
Byron D.
Kian O.
Rob S.
Rodney J.
Tony H.
 
Coach’s Comments
N/A 
 
Photos

Today I enforced a “strict” bear crawl. The hips stay low and the torso maintains a parallel position to the floor. It places more stress on the upper body/triceps, which was my intent.

 

 

 

 

 

 

 

 

 

 

 

Absorb the ball, explode; a nice chaser for the bench press.

 

 

 

 

 

 

 

 

 

 

 

Brace the core, lock the hips, and row the bells. The elbows should go above the trunk with ZERO displacement of the body. The bigger the load, the bigger the core demand.