1.14.13 Power Endurance

Workout
Throw Medicine Balls (various)
Then:
2×10 Shoulder Dislocates
3×10 KBS (40,50,60#)
3×5 HR Push-ups
3×8 DB Arnold Press
Then:
10x Dip (Rings or Stationary) + 
15x KB Clean & ‘Strict’ Press @ 2×40# KB (long cycle, from floor) + 
20x ‘Strict’ Push-up 
Five Sets, Rest 2 minutes between sets  
Then:
10x Goblet Squats @ 50# +
30s “Hard” Row/Ski +
10x Goblet Squats @ 60# +
30s “Hard” Row/Ski +
10x Goblet Squats @ 70-80# +
30s “Hard” Row/Ski +
This is one block, do two (tag team style)
P2 Throws medicine balls over pull-up bar to “recover” 
Then:
100x KBS – M@70#, F@50# (Do not put the KB down. Putting it down = 1 minute ALL-OUT on Airdyne at the end of the workout.) 
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
Another excerpt from McGill’s book on low back performance centers on Pull-up training and the importance of creating stiffness throughout the system to facilitate nervous system activation and ultimately greater strength/power.
 
McGill states:
 
“Pull-ups should be a goal of any strength/function program. Begin pull-ups by first centrating the scapula, then stiffen the glutes and abdominals and pull-up as explosively as possible. Stop before fatigue sets in [this is a mistake most people make]. Train in short explosive sets to facilitate ‘training’ rather than becoming fatigued. Gains will come faster this way.” 
 
We are so accustom to the idea of fatigue as an integral part of the training process. However, many movements are improved more effectively with short, explosive doses, where the emphasis is on staying fresh rather than pushing through in a fatigued state. We have personally adopted this strategy here at Go Primal with several movements like pull-ups, dips, front squats, and deadlifts and have found it to be very effective in creating gains quickly. 
 
Later this week we’ll be filming a coach’s video blog on pull-up training for beginners and advanced trainees that will echo many of these concepts. 
 
Regression, Discipline
I’m fascinated by the human mind, how it can be so engaged and focused one minute, yet so lazy the next. Why is it we can only seem to manage being disciplined for a short while? Why do we slip into funks of poor choices and self-destruction? Do we love ourselves so much we willingly succumb to the guilty pleasures that life has to offer? Or do we love ourselves so little we give in to self-defeating ‘cheats’ that push us farther away from our ideal? Or perhaps we simply cannot establish a goal enticing enough to see through. Maybe being 10% bodyfat is not really that important, at least not important enough to re-organize our lives around better choices, friends, and habits. 
 
The greatest, most well-contructed diet or workout in the world will produce sub-optimal results where there is a lack of self-discipline. I see it here. People do whatever it takes to re-invent themselves through hard work and unrelenting desire. They push, perish, and drag themselves through the mud. They change…for the better. Sometimes that ‘better’ means being leaner. Sometimes it means being stronger. For many just showing up day after day is a victory.
 
But what makes that last? How do we harness that feeling of unrelenting motivation and discipline that produced such a change? More importantly, how can we brand it into our soul on a 24/7 basis? I  can’t answer that question for you. If you’ve been there before  and slipped you know what I mean. If you’ve hunkered down and made all the right choices and now you find yourself back where you started, you know what I mean. I would venture to guess there’s a sense of regret and disappointment associated with reaching a peak and tumbling down like a snowball because one small bad decision led to another which led to another. 
 
In the end it comes down to discipline; making decisions that are in line with a pre-determined objective; a goal if you will. And once the goal is conceived living a life that supports it, endlessly. The discipline diet. 24/7, 365. Live it. 
 
 
Photos
It's fine to use the rings, but make sure you use the proper depth for each repetition. I like to see the upper arm drop to parallel to the floor.

It’s fine to use the rings, but make sure you use the proper depth for each repetition. I like to see the upper arm drop to parallel to the floor.

Halos with the medicine ball should be dropped back and down at neck level to open up the shoulders and "turn on" the torso muscles. It may only be a warm-up but it's important to move with intention to prepare yourself for the forth-coming work.

Halos with the medicine ball should be dropped back and down at neck level to open up the shoulders and “turn on” the torso muscles. It may only be a warm-up but it’s important to move with intention to prepare yourself for the up-coming work.

When the bell gets to a certain weight it's easier to hold it upside down. Jordan went for the 80# on his last set.

When the bell gets to a certain weight it’s easier to hold it upside down. Jordan went for the 80# on his last set.

The 100 Rep challenge today was KBS. The prescribed weight for the males was 60#. The rules were simple. You can stop but you CAN NOT put the bell down. Hold it any way you wish but stay upright and engaged at all times.

The 100 Rep Challenge today was KBS. The prescribed weight for the males was 60#. The rules were simple. You can stop but you CAN NOT put the bell down. Hold it any way you wish but stay upright and engaged at all times. The penalty for putting the bell down was far worse than the task itself.

The 30s "hard' was not self-determined. For the males I wanted under a 1:40/500m pace and for the females less than 2:05/500m pace. Left to their own accord "hard" could be misinterpreted.

The 30s “hard’ was not self-determined. For the males I wanted under a sub 1:40/500m pace and for the females less than 2:00/500m pace for the rower. Left to their own accord “hard” could be misinterpreted as slightly more difficult than easy. My way guarantees the proper effort is put forth.

Steve fighting to stay in the game. He managed to finish, but paid dearly.

Steve fighting to stay in the game. He managed to finish, but paid dearly.