4.23.13 Power Endurance

Workout 1
Skipping warm-up
Then:
12x OH KB Cradle Lunges +
15x KBS (same KB as lunges)
3 rounds (40, 50, 60)
Then:
Tag Team Mile
P1 400m Run
P2 12x Split Jumps + 3x Reverse Burpees for the duration of run
Switch
P1 400m Run
P2 5x Ball Slam + 5x Box Jumps for the duration of run
Switch
P1 400m Run
P2 Row or Ski for the duration of run
Switch
P1 400m Run
P2 Alternate between Dead Hang and FLR for the duration of run
Switch
Then:
12-1 Tag Team Toes-to-Bar Ladder
P1 12x TTB
P2 Rest
Switch, 
P1 11x TTB
P2 Rest
Switch, etc…
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
2×5 Wall Squats
20x Leg Swings 
2x15m Lunge + SL Balance + SLDL
Then:
5-Minute Mobility (various)
Then:
6×2 Sandbag Cleans (one each shoulder)
Then:
Work up to 5RM Clean-Grip DL
Then:
Deadlift
5-4-3-3-2-2-1-1
Then:
Cool Down
 
Results
DL Single:
[gp_workout2]
 
Coach’s Comments
I posted an article on ‘Guidelines to Two-a-Days’ in the Coach’s Blog. Click here to read.
 
Photos
Weighted Pull-ups.

Weighted Pull-ups.


In my mind, there are gyms and then there are GYMS. The former are businesses. They exist primarily as a vehicle for financial prosperity and are driven by volume. Our motive is in direct opposition. We exist to  facilitate self-mastery. We are real; genuine; driven by an ideal first and financial stability second. This point is important. Because as more and more gyms start to pop up around town consumers must make a decision. Do they choose high volume dealer that might be cheaper high volume dealer or do they choose to one that forces your hand; makes you uncomfortable and demands more of you than you may have every demanded from yourself.

In my mind, there are gyms and then there are GYMS. The former are businesses. They exist primarily as a vehicle for financial prosperity and are driven by volume. Their prices may even be cheaper but more often than not it is a direct reflection of their product: worth very little. Those who devalue their product devalue themselves. At GP our motive is in direct opposition to the high volume, low cost “dealer.” We exist to facilitate self-mastery and human excellence, a motive that requires an intelligent approach and more than a weekend certification. This is an exciting time in the fitness industry. Every six months we double what we know. The pipeline for information is deep and plentiful. Indeed, anything that gets people up and moving is a good thing. But don’t pretend to be something you’re not. Don’t pretend to have values similar to mine. I work 70 hours a week because I’m obsessed with what I do. I write down 30-40 ideas a day on little strips of paper because my brain can’t contain it for any length of time. If you wanna play in the game at least have the balls to be genuine, unique, and self-sacrificing. Because if you take orders from others and rigidly follow someone else’s philosophy you’ll just be another gym, comparable on the surface, but empty and shallow upon further investigation. You know who you are…