2.26.13 Power Endurance, GVT

Workout 1
Throw Medicine Balls (various)
Then:
2×10 Shoulder Dislocates
4x15m Bear Crawl + 15m Crab Walk
Then:
2:00 FLR
Every 10s perform 1x HR Push-ups
Rest 2:00 minutes, repeat once
Then:
10×10 Close-Grip Bench Press Ladder @ 50% 1RM
In between each round do a 15m Prone Rope Pull
Then: 
Cool Down with 100x BB Grip Roll-ups (partition as needed)
 
Participants
[gp_workout1]
 
Workout 2
5x Deficit HSPUs +
3x Muscle-ups
10 rounds
Rest as needed between rounds
Then:
Tag Team Double Unders
10-20-30-40-50-60-70-80-90-100
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
It's hard to appreciate the dynamic nature of a muscle up until you either capture a still photo in mid-flight or watch a slow-motion video.

It’s hard to appreciate the dynamic nature of a muscle-up until you either capture a still photo in mid-flight or watch a slow-motion video.


Working from a deficit complicates matters a bit. 10 sets of 5 and my shoulders were FRIED. I would say these are about 25-40% harder than the normal variety.

Working from a deficit complicates matters a bit. 10 sets of 5 and my shoulders were FRIED. I would say these are about 25-40% harder than the normal variety. It’s difficult to see but there are two 45# plates under each hand, adding about 8 inches of range to the HSPU.


I hate running. So when I saw this sticker on Chad's water bottle I almost lost it. Love it.

I hate running. So when I saw this sticker on Chad’s water bottle I almost lost it. Love it.

 

I sometime have to force athletes to rest between sets. Often I'll give them things to do to take their mind off the fact that they are actually resting for the next set. Today it was Prone Rope Pulls. Stabilize on one arm, lock the hips into place, and alternate pulling the rope with each arm. It's easy to do it wrong. In fact, if it feels easy you are likely doing it wrong. Pay attention to the finer points of the exercise and very little weight is needed to produce an effect. Byron looks very solid here.

I sometime have to force athletes to rest between sets. Often I’ll give them things to do to take their mind off the fact that they are actually resting for the next set. Today it was Prone Rope Pulls. Stabilize on one arm, lock the hips into place, and alternate pulling the rope with each arm. It’s easy to do it wrong. In fact, if it feels easy you are likely doing it wrong. Pay attention to the finer points of the exercise and very little weight is needed to produce an effect. Byron looks very solid here.