5.21.13 Power Endurance

Workout 1
Pre-Fatigue Grip:
30s Dead Hang +
30s Rest
5 rounds
Then:
15m Heavy Farmer’s Carry @ 2×70-80#+
15m Sprint w/rope +
15m Rope Pull/Sprint +
15m Rope Pull +
15m Heavy Farmer’s Carry
This is one round
Do six, rest while other two partner goes
Then:
5x Lunge + 5x DB Push Press
10 rounds @ 2×15# DBs
10 rounds @ 2×20# DBs
10 rounds @ 2×30# DBs
10 rounds @ 2×40# DBs
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Locomotor Warm-up (5-8 minutes, various)
Then:
2×5 Wall Squats (hands at 10 and 2)
2×10 Rock and Roll Drill
2×10 Jump Squats
2×10 Shoulder Dislocates
Then:
3x Muscle Snatch + 1x BTN Jerk + 3x OHS (practice hook grip)
5 sets, rest a bit between sets
Then:
Back Squats
3×5 @ 91%
1×3 @ + 10#
2×2 @ +10-15
Then:
Cool Down
 
Results
Back Squat 5-5-5-3-2-2:
[gp_workout2]
 
Coach’s Commments
 Nothing today…
 
Photos
Sometimes the ropes are built for speed/power, other times they're built for strength. Today we loaded them up in search of a slower, grinding 15m Pull.

Sometimes the ropes are built for speed/power, other times they’re built for strength. Today we loaded them up in search of a slower, grinding 15m pull.


George pulling.

George pulling.


It's important to prepare properly the training session ahead. The biggest mistake most athletes make is not warming up enough and hitting their stride near the end of the workout when most of the work has already been done. Get warm, get mobile, and don't waste any sets you don't have to.

It’s important to prepare properly for the training session ahead. The biggest mistake most athletes make is not warming up enough and hitting their stride near the end of the workout when most of the work has already been done. Get warm, get mobile, and don’t waste any sets you don’t have to.


If you don't wanna be coached this isn't the place for you. Our best athletes accept coaching points. That's why it's important the coach is the fittest guy in the room. Because no one's going to take advise from someone they can out lift. Here I am trying to get Susan's knees in the right position so she can sit lower into the set-up position. Unfortunately I don't think her hips have the mobility yet. Yet...

If you don’t wanna be coached this isn’t the place for you. Our best athletes openly accept coaching points. That’s why it’s important the coach is the fittest guy in the room. Because no one’s going to take advise from someone they can out lift. Here I am trying to get Susan’s knees in the right position so she can sit lower into the set-up position. Unfortunately I don’t think her hips have the mobility yet. Yet…


A lot of reps and a slow tempo can make a relatively light weight seem unfamiliarly difficult.

A lot of reps and a slow tempo can make a relatively light weight seem unfamiliarly difficult.

 

But the two-second pause in the bottom is made easier when you can unload by resting the hamstrings on the calves. Again, mobility matters.

But the two-second pause in the bottom is made easier when you can unload by resting the hamstrings on the calves. Again, mobility matters.

 

Train the front, train the back. Creating balance is another key to improving performance and decreasing injuries.

Train the front, train the back. Creating balance is another key to improving performance and decreasing structural balance related injuries.