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HONEST POLITICIAN
Obj: Strength/Power Endurance
Warm Up: 5 Rounds
10x Thruster (65#, 75#, 85#, 95#, 105#)
20x Situps
Training:
(1) Work up to 1RM Push Press
(2) 6 Rounds
3x Push Press @ 75-80%
20x Bench sit ups (like an atomic sit up performed
while sitting on a flat bench)
(3) 5 Rounds
5x "Mr. Perfect" @ 2x 24kg kettlebells
10x Ankles-to-Bar
(1x "Mr. Perfect" = 2-handed kettlebell clean and press, then put kettlebells down, crawl forward on your
hands, do a perfect pushup, push yourself back to your feet.)
(4) 5 Rounds
30x Hippity Hop (15x each leg)
10x Alligator push up
1x 20m Rope Pull
Hippity-hop = stand beside a flat bench, put your left foot up on the bench, explode up and across the bench to full
hip extension, switch feet in mid air, and land on left foot with right foot on the bench. Repeat the other direction. This
equals 2x Hippity Hops.
Alligator push up = get to the push up postion. "Step" forward with your left hand, do perfect push up with
hands offset. Next, "step" forward with your right hand, moving it up and past your left hand, do another perfect
pushup. This equals 2x reps.
Comments:
We introduce a couple "new" exercises this session. "Mr. Perfect" is an exercise I found in a youtube.com
wrestling conditioning video. I named it "Mr. Perfect" after a professional wrestler I saw in a wrestling match
one cold February night in Salt Lake City.
The "match" was held in this converted auto garage called the "Coliseum" located in a Latino neighborhood.
This place was classic. Concrete floors, folding chairs, and big propane heaters blowing the place full of hot air, trying
to dry a floor flooded by a broken pipe!
Anyway, one of the wrestlers in this match, the foil it turns out, was this short, blond, good looking but ripped bodybuilder
who went by the name of Mr. Perfect - probably because he was so pretty.
The hero of the match was a skinny, tall Latino wrestler who wore a black, white and red mask. The audience was mostly
Latino, and all ages.
The show included a sharply dressed, dirty tricks manager for Mr. Perfect. This guy was so much fun, he's pull down the
opponent wrestlers, get into the ring and taunt the crowd.
Sure, this was fake, but that doesn't take away from these professional wrestlers' raw athletic ability and great general
fitness. The show included a burning table, crashing folding chairs over heads and backs, leaping slams from the top of the
ropes in the ring, and bunches and bunches of trash talk.
This thing was a Hoot!!! I had so much fun, and even got into some of the taunting myself! To this day, I harbor a tiny
dream to become a professional wrester myself.
Getting serious now ....
"The hip joints are as critical to an endurance athlete's success as the rotator cuf is to a baseball pitcher's success.
That's why we call the hip joint and surrouinding musculature the "hip cuff." It provides the hip with the stability,
mobility, and strength necessary to act as a foundation for movement above and below the hips ...
"Your hips and glute muscles are the most important part of this powerful engine. Your "glutes" are not
just their for shwo, they're built to go. Learning how to use the glutes and all the surrounding musculature in the hip cuff
will be one of the best things you can do to decrease injury potential and improve performance ...
"A properly functioning pair of hip capsules is the most powerful component of your body, but it's the most destructive
if it's locked down. If your hip capsule is locked down, lacking mobility, it's as if a bone is welded to your pelvis - like
having a cast on your hip. to get anything to move, you will use excessive motion in your back and knees."
- Mark Verstegen, "Core Endurance"
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| Alligator push up |
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| Avery |
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| Bench situps |
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| Mr. Spectacular |
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| Push press |
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