5.5.12 Power Endurance

Workout 1
Mobility Work
Then:
Warm-up on Sumo DL
Then:
10x Sumo Deadlifts (M@135-185#, F@75-95#) +
One round of 15x Squat + 7x Burpees + 5x Pull-ups +
9x Sumo Deadlifts +
Two rounds of 15x Squat + 7x Burpees + 5x Pull-ups +
8x Sumo Deadlifts +
Three rounds of 15x Squat + 7x Burpees + 5x Pull-up +
7x Sumo Deadlifts +
Four rounds of 15x Squats + 7x Burpees + 5x Pull-up +
6x Sumo Deadlifts + 
Five rounds of 15x Squats + 7x Burpees + 5x Pull-ups +
5x Sumo Deadlifts +
Six rounds of 15x Squats + 7x Burpees + 5x Pull-ups +
4x Sumo Deadlifts + 
Seven rounds of 15x Squats + 7x Burpees + 5x Pull-ups +
3x Sumo Deadlifts +
Eight rounds of 15x Squats + 7x Burpees + 5x Pull-up +
2x Sumo Deadlifts +
Nine rounds of 15x Squats + 7x Burpees + 5x Pull-ups +
1x Sumo Deadlift +
Ten rounds of 15x Squats + 7x Burpees + 5x Pull-ups
Then:
Cool Down
 
Results
Sara Y.
Jordan C.
John V.
Nic B.
Jill P. (finished)
Jamie Bald. (finished)
Byron D. (finished)
Ashley C.
Robin M. (finished)
Amber C.
Matt G.
Carrie D.
Byron Y.
Kelly W.
Lizzy M. (finished)
Bryan C.
Ashley M. (finished)
Bobby M.
Margaret F.
Rachel S. (finished)
Vanessa H. (finished)
Raymond H. (finished)
Crystal S.
 
Workout 2
2000m Row
Then (immediately):
4 rounds of:
1x Deadlift @ 365# +
2x Muscle-up +
3x Squat Clean @ 205# +
4x HSPU
Record time (including row)
Then:
Cool Down
 
Results
Row, Total Time:
Niko M. – 7:28, 26:37
Chris W. – 7:07, 15:52
James R. – 7:29, 21:33 (DL @315#, SC @155#)
Rodney J. – 8:14, 17:40
 
Coach’s Comments
Sometimes I throw logic out the window to see what people are made of. When I wrote this program I knew it would take a while. I didn’t think it was a three hour marathon though. Nine people stayed to finish. It took Raymond almost four hours. Needless to say he earned a black shirt for his effort. Byron did the math and informed me it was over 1500 reps. To those who put their head down and went for it I commend you for your efforts. You’re better having done it. 
 
Photos

Coming off the 2K Row made this strength circuit interesting. Executing a neurologically-driven movement under respiratory stress is “different.”. The weight felt 10-20% heavier. While I typically wouldn’t prescribe this combination I do see value in it, particularly when it comes to reinforcing the technical points of each lift. The better your form; the more automatic the lift is to the athlete, and the more mobile they are the easier it seems to execute under fatigue. Any flaws in technique or mobility issues are exposed almost immediately under these circumstances. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The deadlift portion of today’s workout was the easy part and helped break the monotony of the 15x squat + 7x burpee + 5x pull-up circuit. For most of the workout this side of the gym was bare.

 

 

 

 

 

 

 

 

 

 

 

 

There are no shortcuts to success. The character required to make something better of yourself is beyond what most are willing to give. Big change requires big effort. Raymond was at the gym from 10am to 1:30pm determined to finish the workout. His goal was not to get the fastest time, it was simply to prove to himself he’s willing to do whatever it takes. It is this character and determination that defines Go Primal. Well done Raymond.