12.26.12 Power Endurance

Workout
2000m Row (7:30 pace)
Then:
3×5 Wall Squat
2×20 Squat
2×10 Shoulder Dislocates
2×15 Bulgarian Bag Halo (17#, 27#)
2×10 Push-ups
Then:
15x Bulgarian Bag Halos @ 45# (each direction) +
Max Reps Strict Press @ 95# +
2:00 minute rest
15x Bulgarian Bag Halos @ 45# (each diection ) +
Max Reps Strict Pull-ups +
2:00 minutes rest
15x Bulgarian Bag Halos @ 45# (each direction) +
Max Close-Grip Bench Press @95 + 40# of chains +
2:00 minutes rest
This is one block, do two.
Then:
Work up on Back Squat
10-5-3-3
Then:
5×2 Back Squat @ 275#
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
I went in today for a little solo session to calm my nerves and break a sweat. I spend the morning writing programs and thought I’d give one a try to make sure it was just right. I’m glad I did because it needed some tweaking prior to being delivered. The 45# Bulgarian Bag was brutal on my grip, which thwarted any attempt whatsoever to do much with Strict Pull-ups (9 and 6 reps respectively). When it was all said and done my forearm muscles were so pumped I had to change Front Squats to Back Squats because I could barely extend my wrist enough to hold the barbell in position on my chest. The program also ran a little long. I think I was at the gym for 1.5 hours. No matter, I’ve made the appropriate adjustments and now it should run much smoother. 
 
As we move into more strength-biased work in 2013 (at least for the first month of the year) it’s important everyone value and understand the concept of rest between sets. The goal of a strength phase is to get strong and the only way to ensure there is adequate weight on the bar is to rest enough to allow it. Too little rest and the weight will likely have to be reduced. This significantly alters the training response and stifles strength development altogether. 
 
I hope everyone is having a restful holiday season. Looking forward to seeing you in the new year. Cheers. 
 
Photos

Our constant need to broadcast ourselves to the world has reached an all time high. We overuse artificial mediums to paint pictures of ourselves that are more often than not in direct opposition to who we really are. The more we project the worse we become, fooling ourselves into thinking anyone gives a fuck. The reality is the only one who truly cares is you, the projector. But somehow you find solace in creating an internet alter ego. Even if there was a slight chance I'd be impressed by your arms, six pack or legs it's completely thwarted by the fact that you stood in front of a mirror and took the damn picture yourself. People with real confidence, who have accomplished real goals don't need to tell the world, because if it's worth seeing, watching, or reading about someone else will broadcast it for you. I don't know who this girl is, but I'm pretty sure she's desperate for attention. It seems the more spiritually inept we become the more superficially-materialistic our motivation is. When I say 'spiritual' I am simply referring to an ability to look within, to understand our place in the world, and to move through it with a respect and dignity that resonates with Mother Nature and human progress.