9.13.12 Power Endurance

Workout 1
20x KBS +
60s Quick Step-up +
60s Rest
5 rounds (increase KB weight each set, final set >60#)
KB “Bridge” Floor Press + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
7x BB/DB Thruster +
7x Toes-to-Bar 
7 rounds
5x (30s Frog Hop + 30m Bear Crawl)
Cool Down
Workout 2
Work up to 1RM DL
Seven rounds of:
7x Handstand push-ups +
7x Thruster @ 135 +
7 Toes-to-bar
7x Deadlift @ 245@#
7x Burpees
7x KBS @ 70#
7x Pull-ups
Cool Down
Coach’s Comments
It was good to be back in the gym today. I spent a lot of time doing Biosignature consults and training groups. Overall the energy in the gym was fantastic. My own workout was a blood bath. I’m convinced the first workout back after a break is always the hardest. Perhaps tomorrow I’ll feel better. It took me almost 50 minutes to do the seven rounds listed in workout 2. A month ago it would have taken me half that time because I was in such a good groove and very conditioned. Two weeks of travel, eating sub-standard food, and sleeping in hotels will do that to you I guess. 
On a side note I had an interesting discussion today with a member regarding my position on endurance training. Rather than get into a long rant here I think the topic is best reserved for an article. I’ll work on it over the next few days and hopefully post an interesting read in a week or so. To clear up any confusion however, I have a lot of respect for all endurance athletes. They are a rare breed, programmed to suffer, and to do so for long durations. The metabolic, physiologic, and psychological aspects of the endurance athlete in general are mind-blowing. The derived benefits are numerous. But like anything there are disadvantages. The same is true for traditional strength training.
 I look forward to diving more deeply into the concept of endurance training and strength training and how these two seemingly antagonists paradigms can be blended together to produce an extraordinary outcome. The truth is if you want to be a great endurance athlete you MUST strength train. More soon…

The bridge is a nice addition to the floor press. By itself the floor press is fairly mundane. While the range of motion is limited the KB do offer a good bit of awkwardness and the bridge gives you more than one thing to think about. It was a nice variation, and terrible when coupled with a non-complimentary movement like burpees.

A proper finish to the Thruster.