5.20.13 Power Endurance, Rant

Workout 1
5 minute easy row, ride, run, jump rope
Then:
2×5 Wall Squats
3x15m Lunge + 15m Crab Walk
2×5 Push-up
Then:
KBS Ladder
20 reps @ 40
15 reps @ 50
10 reps @ 60
2×5 reps @ 80-90
Then:
Ring Push-ups to failure +
6x Front-Loaded Walking Lunges (clean from floor) +
4x Sandbag Clean
5 sets
Rest 2:00 minute between
Then:
300m Row/250m Ski/30 Calorie Airdyne +
BB Overhead Hold for the duration of Row/Ski/AD time (95/65) +
90s Rest
3-5 rounds (stay on same machine throughout)
Then:
Cool Down 
 
Participants
[gp_workout1]
 
Workout 2
2×5 Wall Squats
2×10 Squats
2×10 Jump Squats (pause 3s in the bottom position of each jump)
3×10 KBS (50, 60, 70)
2×5 Burpees
2×5 Tuck Jumps 
Then:
6×2 High Box Jump @ 30-36″
Then:
Work up to 5RM Deadlift (4-5 sets)
Then:
Deadlift Wave
5-3-1-5-3-1
Second wave should be 5% heavier than first.
Then:
Man-Maker + Weighted Pull-up Mini-Strength Ladder
5/1, 4/2, 3/3, 2/4, 1/5
Rest a bit between sets
Then:
Cool Down
 
Results
Final Deadlift Wave:
[gp_workout2]
 
 
Workout 3 (because I’m feeling generous)
Row 500m for time
Then:
Warm-up:
3x Muscle Snatch +
1x BTN Snatch-Grip Press +
3x OHS
3 sets, rest minimally between sets.
Then:
2x Hang Clean +
2x Front Squat +
1x Jerk +
1x BTN Jerk
4 sets, increase load each set
Rest 90-120sec
Then:
15m OH Walking Lunge +
8x RDL (do not put the BB down after OH Lunge) +
7x Strict Ring Pull-ups
4 sets
Then:
7x Weighted Dips +
Alternating Single-arm Handstands to failure (against the wall) 
4 sets
Then:
Row 500m for time
Then:
Cool Down
 
Participants
[gp_workout3]
 
Coach’s Comments
To those of you who feel stuck, left out, ashamed, unproductive, or inadequate…
 
Get your head out of your ass and do something about it. I’m tired of holding hands. I’m tired of trying to convince you to work hard. I have too many fire-breathing dragons  (clients who will stop at nothing to be all they can be, who covet hard lessons, and who never complain) breathing down my neck to waste my time explaining how to do a fucking wall squat to you for the 1000th time. Obviously you haven’t been listening. I’m not your babysitter and I’m certainly not here to earn your fitness for you. Rethink why you’re here. This isn’t fucking pilates or P90X. It’s a madhouse dedicated to building you up into something you’ve never been. More importantly to build you into something you never THOUGHT you could be. It doesn’t happen overnight and it isn’t fucking easy. I’m not calling anyone out. I’m calling everyone out.
 
Learn to find more when you have less. The gains we experience in the gym live in the moments that leave a bad taste in our mouths. Seek out these moments (safely) and use them to catapult you into a new and uncharted existence. If you wanna be average or “maintain” (whatever the fuck that means) there are plenty of shitty trainers and gyms in town perfectly willing to take your money. Just Google “gainesville gyms” and all the one’s on the first page will surely suffice. 
 
Find inspiration in my words. And if you’re offended or wondering if I’m talking about you…keep wondering and prove to yourself you’re here for the right reasons. Chances are the people that need this the most won’t be reading it. 
 
“And finally, this question: The mystery of whose story it will be, of who draws the curtain, of who sets the stage. Who is it that chooses our steps in the dance, who drives us mad, who lashes us with whips and crowns us with victory when we survive the impossible? Who is it that does all of these things? You have all the weapons you need. Now fight!”
 
-Sucker Punch
 
Photos
Often prior to the Strength class I'll prescribe a "scary" explosive movement. My intent is simple: to excite the nervous system and to ready the entire body to summon all hands on deck for the workout ahead. Fear ramps up the system and overrides the inhibitory mechanisms.

Often prior to the strength/power workouts I’ll prescribe a “scary” explosive movement. My intent is simple: to excite the nervous system and to ready the entire body for the work ahead. Fear ramps up the system and overrides the inhibitory mechanisms. Overriding these mechanisms is one way to effectively improve strength/power.


Amber listening and learning. She PR'd today with a 205 DL.

Amber listening and learning. She PR’d today with a 205 DL.


One way to force an athlete to stay upright while they lunge is to load them in the front. This automatically signals the extensors muscles to fire to support the weight. Elbows and chest high. There is only one way. Holding the weight with the arms is not an option. If the athlete lacks the flexibility to use a barbell use two Kettlebells instead. Be resourceful.

One way to force an athlete to stay upright while they lunge is to load them in the front. This automatically signals the extensors muscles to fire to support the weight. Elbows and chest high. There is only one way. Holding the weight with the arms is not an option and will eventually be limiting, as the arms can only hold so much for so long. If the athlete lacks the flexibility to use a barbell use two Kettlebells instead. Be resourceful and know what you’re trying to accomplish.


Yet another way to load the lunge. This version too demands flexibility and stability in the trunk and shoulder girdle. Rob looking strong and stable.

Yet another way to load the lunge. This version too demands flexibility and stability in the trunk and shoulder girdle. Rob looking strong and stable.


We get results because we covet and collect people who give a shit; who don't need to be told to work hard, they simply do. This attitude and approach to training is infectious. If you ever get the chance to train with someone who is more fit, more intense, or more in tune with their body them do it. You are who you hang out. Hard work is the foundation of success. All the other pieces to the success puzzle mean nothing absent head work.

We get results because we covet and collect people who give a shit; people who don’t need to be repeatedly told to work hard, they already do. This attitude and approach to training is infectious. If you ever get the chance to train with someone who is more fit, more intense, or more in tune with their body then you are I encourage you to stay close and learn. Ride their wave. Learn. You are who you hang out with. Hard work is the foundation of success. All the other pieces to the success puzzle mean nothing absent hard work. Tami in the moment.


When bodyweight isn't enough.

When bodyweight isn’t enough.