10.8.12 Power Endurance

Workout
Throw MBs to warm-up (various)
Then:
P1 30s Handstand
P2 Support P1
4 sets each
Then:
10x DB Biceps Curl @ 2×15-20# +
15x Heavy DB Hi-Pull @ 2×25-45# +
Max Reps Dips @ 3010 (Stay as upright as possible)
Rest 3 minutes
4  sets
Then:
20 Calories on Airdyne/Rower/Ski Erg +
17x KBS +
10x HR Push-ups +
5x Strict OR Weighted Pull-ups
5 rounds NOT for time
Then:
Cool Down
 
Results
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

If you wanna get strong do dips. Period. Make sure the upper arm gets to parallel in the bottom position. Straighten the elbow fully at the top.


Initiate with the hips, finish with the shoulders. Float the bells to chin level, elbows high.


To increase neural drive to the elbow flexors (i.e. biceps) lead with the wrist by extending the hand when doing curls. This lengthens and inhibits the wrist flexors, leaving the biceps to do all the work.