8.7.12 Strength

Workout 1
5 minutes to sweat
Then:
3×10 KB Good Morning
Then:
KBS Min-Strength Ladder
20 reps @ 30#
15 reps @ 40#
10 reps @ 60#
5 reps @ 70#
2 sets 
Then:
Sumo Deadlifts
2×10
3×5
4×3
Then:
P1 20 Calorie Sprint on Rower/Airdyne/Ski Erg
P2 Light rope skip to “actively recover”
5 rounds (100 calories each player)
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
Sprint-Triathlon
500m Ski +
50 Calories on Airdyne +
500m Row
Warm-up pace
Then:
Work up on Thruster
Then:
7×5 Thruster
Then:
2×20 Speed Squat @ BB + Chains @ 35# each
Then:
Sprint-Triathlon
500m Ski +
50 Calories on Airdyne +
500m Row
Record time
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
Work up on DL
Then:
DL Clusters
1-1-1-1-1
Rest 10-15s between reps
Do 4 sets
Rest 3-5 minutes between sets
Then:
Mini-BB Complex:
6x Front-Loaded Lunge +
5x Push Press +
4x Front Squat
4 rounds (start light)
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
Work up on Front Squat 
Then:
Front Squat Drop Set
3 reps @ 90%
Rest 10-15s, reduce load 10%
Max reps (should be 1-2 hard singles)
Rest 10-15s, reduce load another 10%
Max reps
Rest 3-5 minutes
4 sets
Then:
5x Heavy Close-Grip Bench Press +
7x Hanging Rows (on BB)
5 sets
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
 
Workout 5
25x Pull-up +
800 Run +
50 Calories on Ski Erg +
800m Run +
75x Wall Ball @ 14# +
800m Run +
100x Walking Lunges @ 2×25# DBs +
800m Run 
Record time
Then:
Cool Down
 
Results
[gp_workout5]
 
 
Coach’s Comments
I apologize for the lack of new content coming through in the past week. I’ve been slammed and am short handed in the gym with Jason out of town and Vincent teaching IMAP. Next week there should be a lot of fun reads and video blogs to watch. A few ideas in the works include:
 
  • Combating Sweet Cravings
  • “How to” KB Complex
  • Post-Workout 101
  • A Biosig Demo Video
  • 10 Reasons to Go Primal (for an upcoming brochure we’re developing)
  • Strength Training for Endurance Athletes
 
Photos

This was the first time I've done Speed Squats in this manner. The idea is to develop explosive power (for approximately 15-30s ) and to maintain that explosive power all the way to rep 20. The chains were put in place to ensure tension was adequate throughout.

It's nice to have three athletes working together during drops sets. While one is training the other two can quickly unload the bar during the transitions. Training in small groups also helps with motivation. Drops sets are particularly grueling, as each rep pushes the athlete to their limit.

Meet the bar with your chest.