2.18.13 Power Endurance

Workout
5 minute easy row, ride, jump rope, etc…
Then:
2×5 Wall Squat
2×10 Shoulder Dislocates
Then:
Warm-up with a variety of KB Carries (8 minutes)
Rotate between the following (30m each)
Suitcase Carry (L)
Suitcase Carry (R)
Overhead Carry (L)
Overhead Carry (R)
Cradle Carry (w/heavy bell)
Walking Bulgarian Bag Halos (15m L, 15m R)
Then:
30s “Hard” Row/Ski/Airdyne +
90s Rest
During “rest” perform 8x KB “Headcutter”
5 rounds
Then:
8x DB Biceps Curl +
8x DB Upright Row +
8x DB Bent-Over +
8x DB Strict Press +
Max Reps Bench Press (135#/95#)
Rest plenty between sets
Do 4 sets
Then:
Cool Down with FLR (time permitting)
 
Participants
[gp_workout1]
 
Coach’s Comments
I posted three new PDF downloads in the Coach’s Blog section of the site. I am getting so many questions about breakfast, protein, and how to reduce toxic load that I just decided to make the info readily available on the site via download. These are the same forms I use with all of my BioSignature clients. 
 
Photos
No matter which device you chose the 8x Headcutter was not easy. If you skied the arms took a beating. If you rode the Airdyne your legs were pre-fatigued. If you decided on the rower your hips

No matter which device you chose for the 30s sprints the 8x Headcutter during the “rest” was not easy. The Ski Erg and Rower pre-fatigued the arms and the Airdyne did a number on the legs. I love when there are no easy ways out and all roads lead to suckville.

You have to be able to distinguish between "Hard" and "All-Out." Hard implies somewhere in the neighborhood of 7 or 8/10, while "all-out" is more like 11 out of 10. Anytime you're doing 5 rounds in a row of anything, going all out is not an option, not unless you want to be balled up on the floor after the first couple rounds. Learn to manage your intensity so you can get better as rounds progress, not worse.

You have to be able to distinguish between “Hard” and “All-Out” efforts. “Hard” implies somewhere in the neighborhood of 7 or 8/10, while “all-out” is more like 11/10. Anytime you’re doing 5 rounds in a row of anything, going all-out should not be an option, unless of course you want to be on the floor after the first couple rounds and go home early. Learn to manage your intensity so you get better as rounds progress, not worse.