3.27.13 Power Endurance

Workout 1
Throw Medicine Balls (various)
Then:
2×5 Wall Squat
2×10 Shoulder Dislocates
3×5 Burpee
3×10 SA SL KB Strict Press
Then:
10x BB Strict Press +
7x Toes-to-Bar +
4x Reverse Burpees
4 rounds (casual pace)
Then:
10x DB Biceps Curl +
10x Upright Row +
10x Bent-Over Row +
Max Ring Push-ups OR HR Push-ups
4 rounds
Then:
P1 20s Battleropes (various patterns)
P2, 3, 4: Rest for the duration of P1’s turn
7 rounds each
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Throw Medicine Balls (various)
Then:
60s each:
KB Halos (R) +
ATW (R) +
Halos (L) +
ATW (L)
Then:
Work up to Heavy Bench Press 3-4 sets
Then:
10×5 Close-Grip Bench Press @ 31X0 tempo
Rest 3 minutes between sets
During “rest” perform 10x KB Renegade Row
Then:
Cool Down 
 
Results
10×5 Bench Press:
[gp_workout2]
 
Workout 3
Practice Muscle-ups – 10 minutes
Then:
Work up to 5RM Push Press 
Then:
3x Push Press + 1x Push Jerk + 1x Split Jerk (hold 5s)
5 sets, rest as needed between sets
Then:
5x Muscle-ups (sub 3x Ring Pull-up + 3x Ring Dip for each muscle-up if you don’t have them) +
10x OHS @ 155/95 +
30x Double Unders
6 rounds
Then:
Cool Down
 
Results
5RM Push Press, OHS/Muscle-up/DU Circuit:
[gp_workout3]
 
Workout 4
Work up on Snatch-Grip DL (~ 100% of 1RM Snatch)
Then:
“Cluster 10s” Snatch-Grip Deadlift @ 100% of 1RM Snatch
Do as many consecutive reps as possible on first attempt, rest 15-20s, do a few more reps (1-3 difficult reps), continue until you get to ten reps. Rest no more than 20s between efforts until you reach ten total reps.
If you do ten consecutive reps without stopping @ 100% of 1RM Snatch add 10-15% more weight for the next set.
This is one set
Do 4 total sets of 10. 40 total reps.
If you don’t have a great 1Rm Snatch use a 5RM Snatch-Grip DL load.
Then:
20x KBS @ 70/50 +
30x Burpees +
400m Run
for time
Then (immediately):
As many double unders as possible in 5 minutes.
 
Results
Cluster Snatch-Grip DLs, Max DUs:
[gp_workout4]
 
Coach’s Comments
It’s been a while since I last wrote on the daily sessions section of the site. The topic I’d like to discuss today involves the direction of the gym and the energy of late. Indeed the gym is changing and evolving…fast. I’ve never steered from change, especially organic change, where direction is determine more by natural means than forceful means. That said, I’m astonished by how rapid change can occur if we don’t fight it. 
 
There’s a lot of pressure on me to constantly produce and provide opportunities for you to make gains in the gym. I’m certain most of you feel the same pressure; to get better, leaner, stronger. If there’s one rule that rings true it’s that the same thing all the time produces little to no results. So implementing new and innovative ways to shock the system, improve recovery, and get people excited about training is my challenge. Showing up and going hard day after day is yours. I’d like to think we’ve done a good job of staying fresh and recognizing stagnation before it happens. Strength classes, competition teams, and body composition challenges have all been born of this mentality, and have produced outstanding results thus far.
 
On a separate note it’s important that everyone here knows I don’t play favorites. If you’re here I care about you and want to see you be the best you can be. If I don’t take your picture or have never taken your picture it doesn’t mean I don’t like you or consider you unworthy. I take pictures when it’s convenient, which is random at best. Hell, I took Scott Koppel’s picture three workouts in a row as an example of how NOT to do something. Deal with it. I love Scott and I want to make Scott better. It’s tough love people. It’s how we operate. If you want easy, well, train at some other wanna-be gym. We’re here to do whatever it takes. And sometimes that means getting your ass handed to you or digging yourself out of a hole, daily. 
 
If I have never created a birthday workout for you it doesn’t mean you’re too old, young, or unappreciated. I would love to write a birthday workout for everyone, but I can’t. The timing has to be right. And if it isn’t you might get passed up. But there are no favorites or hard feelings.
 
Here’s the point…I love all of you, equally. If you feel unappreciated or neglected it’s your own fault. If you want to call me in the middle of night then do it. I’m here for ya.  If you feel stagnant it’s your own fault. Use your resources, set up a meeting with me, do a strength class or two, get on track to compete. Do something!!!!! No excuses, ever. Keep your eye on the prize, which is what brought you here in the first place. To kick ass. To know in your heart that you have more than the guy next to you. To earn something worthy and sustainable, something no one can take from you. 
 
Don’t get caught up in or create drama. I know it exists, but have enough discipline to forget about it for an hour and focus on yourself. Because I don’t care about drama. I care about making you better, all of you, equally. Period. End of discussion.
 
Unfuck your head people. Life is too short. 
 
Photos
Max reps ring push-ups. If you don't have at least ten then do HR push-ups on the ground. 100 reps over four sets of ring push-ups is quite good.

Max reps ring push-ups. If you don’t have at least ten in the rings then do HR push-ups on the ground. 100 reps over four sets is quite good.

Brace the abdomen, lock the hips in place and row the KB up to the torso. Try to get the elbow above the back without twisting or rotating. This one requires a high level of stability.

Brace the abdomen, lock the hips in place and row the Kettlebell up to the torso. Try to get the elbow above the back without twisting or rotating. This one requires a high level of stability to do correctly.

The battleropes were the icing on the proverbial cake. We smoke the shoulders and pecs earlier in the workout and finished everyone off with 7 rounds of 20s battleropes.

The battleropes were the icing on the proverbial cake. We smoked the shoulders and pecs earlier in the workout and finished everyone off with 7 rounds of 20s battleropes. The ropes are fin and effective.