11.28.12 Power Endurance

5 minute easy row, run, ride, jump rope
3×5 Wall Squat 
2×10 Shoulder Dislocates
4×10 DB Strict Press (between sets do spine/shoulder mobility work)
3x Push Press + 3 Steps with BB in OH Position
2 sets light
2 sets heavier @ 75-135#
100x Ground to Overhead KB C&J
Switch arms every 10 reps, not for time
Rest 5 minutes
P1 4x (20s Hard / 1o Easy) Row/Ski/Airdyne
P2 Throw MBs over 8′ Pull-up Bar for the duration of Row/Ski/Airdyne
Switch, 4 round each
Cool Down
Coach’s Comments
The Push Press/Walk combo is a true test of t-spine mobility. If you have it this drill is 50% easier than if you don’t. Lock the arms, reach for the sky and support the load through the skeleton, NOT through the musculature. The only muscles working are those around the spine to maintain a rigid, neutral position. These muscles are well equipped for the task. The triceps and shoulders are smaller and less equipped to support load overhead for an extended period of time. If you struggled with this one spend more time before and after workouts improving your spinal mobility. If you aren’t sure how then ask. 
The interval series was all about the hitting a standard. We made them clear today (I wrote them in big bold letters on the board). A good standard forces the athlete to extended themselves slightly on the last 20s interval. I found  90 rpms on the Airdyne crushing, but not so bad that I couldn’t do it 3/4 of the time, which means if I consistently do intervals in my training 90 rpms will soon be an old standard and 95 will be my new benchmark. But like all things, you become efficient at what you do most. This is the nature of training in general. A focused effort on one task ensures improvement in that task, but by no means ensures carry over into similar tasks. In other words, being good at 20/10 intervals doesn’t mean I’ll be good at 10-minutes steady. However, all training is complimentary. In other words, despite the specificity of training the learning curve is reduced when it comes to performing other tasks. So even though my 10-minute steady state Airdyne ride would be less than impressive without training it, the complimentary nature of training guarantees success quickly after a short time of focusing on the “new” task. Training is therefore both specific and complimentary.  
In summary, vary the stimulus…often. Because the more you throw at yourself the faster you adapt to just about any training in a relatively short amount of time. The same is true for tasks outside the gym. 

Lock in and go. The walk is not a time to relax, it's a time to actively press upwards into the bar to maintain a rigid foundation. The straighter and more rigid the support the easier the exercise.

Contact the ground each rep. Keep the back flat and the head up. Blaz demonstrating the proper bottom position. If you have one heavy Kettlebell and 10 minutes to burn try 100x Ground-to-Overhead KB C&J. It's effective. Today we used 50# for males, 30# for females.

The standard today was 100m in 20s.