1.15.13 Power Endurance, Grip

Workout
5 minute easy  row, ride, jump rope, etc…
Then:
2×5 Wall Squats
2×10 Shoulder Dislocates
Then:
15x Bulgarian Bag Full Moons (each direction) +
4x (20s Mountain Climbers + 10s FLR) +
2:00 minutes rest
2 sets
Then:
P1 15m Heavy Farmer’s Carry + 15m Sprint w/rope + 15m Rope Pull + 15m Sprint w/rope + 15m Heavy Farmer’s Carry
P2 Burpees for the duration of P1
P3 Rest
Switch, continue for 12 minutes
Then:
DB Complex:
Biceps Curl (cheat if necessary, but drive from the hips)
Upright Row (will become a hi-pull as weight increases) +
Bent-Over Row +
Strict Pull-ups 12-10-8-6-4-2 reps respectively
12 reps each @ 15# DBs
10 reps each @ 20# DBs
8 reps each @ 25# DBs
6 reps each @ 30# DBs
4 reps each @ 35# DBs
2 reps each @ 40-45# DBs
Then:
100x BB Grip Roll-ups (partition as needed)
 
Participants
[gp_workout1]
 
Coach’s Comments
This brief excerpt was pulled from Mark Sisson’s book The Primal Connection. I’m reading it casually around the house, mostly because it’s relaxing and non-technical, perfect for a brain that has little left late in the evening. This particular section supports the notion that you are in fact the average of the five people you hang around the most. Research proves it.
 
Is Obesity Contagious?
 
“Several studies in the last decade have shown our social circle can significantly impact our weight. The heavier our friends and family, the more likely we are to gain weight and remain heavy. On the flip side, the thinner [more fit] our friends are, the more likely we are to be thin or be successful in our efforts to lose weight. 
 
Research into group weight loss reveals weight loss tends to cluster. In other words, we tend to feed off the success (or floundering) of those around us.” 
 
Take home message: If you’re truly interested in losing weight and you hang out with fat unhealthy people all the time, get new friends. 
 
Photos
During the Farmer's Carry keep the chest high and pound, eyes forward, shoulders slightly externally rotated. Simply getting Kettlebells from one side of the gym to the other isn't always good enough. Move with intention and awareness. These subtle aspects of training hold real value.

During the Farmer’s Carry keep the chest high and pound, eyes forward, shoulders slightly externally rotated. Simply getting Kettlebells from one side of the gym to the other isn’t always good enough. Move with intention and awareness. These subtle aspects of training hold real value.


 
Being tired is not an excuse to lose form. I'd rather an athlete stop, collect themselves, and start again when they can hold themselves together.

Being tired is not an excuse to lose form. I’d rather an athlete stop, collect themselves, and start again when they can hold themselves together. During the rope pull it is essential to maintain a neutral spine. Unlock the hips. That’s where the power lies.