9.8.12 Power Endurance

Workout 1
5 minute easy row, ride, run, rope skip
Then:
Locomotor Warm-up (10 minutes)
Goblet Squat 
10 reps each @ 30#, 40#, 50#, 60#
Then:
“Bear Complex”
5x KB Clean +
5x KB Front Squat +
5x KB Push Press +
30s KB Rack Hold +
1x Pull-up +
60s Rest
Do one additional pull-up each set until you get to 8 reps
Rest 5 minutes
Then:
Bear Crawl Progression
6x15m “Strict” @ BW
4x15m @ 2×40# KBs
2x15m @ >70# KBs
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
Get warm
Then:
800m Run “Buy in” 
Then:
3 rounds of…
20x TTB +
20x HR Push-ups +
20x (each) KB Snatch +
20x Burpee/Box Jump @ 18″
Then:
800m Run “Cash out”
Record time
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Coach’s Comments
N/A
 
Photos

Returning from an inspiring week is always good for stoking the fire. There are a thousand ideas flying through my head that will take a few months to manifest. In short, I learned how to be a better coach. I learned how to be a better Biosig practitioner. I learned new business strategies to sharpen the GP brand. And I learned that one thing and one thing alone builds a large following in this business: RESULTS. So I am committing myself further to getting the most out of everyone; To troubleshooting and finding simple ways for everyone to be successful, whether it’s getting leaner, getting stronger, or being healthier. If you’re stuck let’s find out why. You work too hard to fall short of accomplishing your goals. The answer exists. We just have to find it. Thus, I’ll be evaluating each of you in my own subtle way over the next few weeks. And I look forward to discussing where you are right now in your training; the good, the not-so-good, and everything in between. Because when you grow we grow. And when we grow I grow. This synergy creates an unstoppable force.