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"STICKER"
Obj: Strength Endurance
Warm up: Various Kettlebell Carries
Training:
(1) 3 Rounds
1 minute Kettlebell Swing @ 20kg
10x Russian Twist barbell + 25# plate
10x GHD Situp
(2) 3 Rounds
Row 250m
10x KTE
10x Cauldron
(3) 3 Rounds
25x Box Jump @ 24" box
10x Weighted Situp @ 65#
10x Ab Wheel with 15# plate on back
(4) 3 Rounds
5x Getups each had @ 16kg
10x Half Moons @ 45#
10x GHD back extension @ 12kg
(5) 3 Rounds
10x Kettlebell Clean & Press @ 2x 44# kettlebells
10x Floor Wiper @ 185#
10x Slasher @ 24kg
Comments:
Core strength endurance workouts always sneak up on me. At first I patronize them as an "easy" effort compared
to strength, or metcon. But then about the mid-point, I'm friggin' exhausted and barely hangin' on.
No other strength & conditioning facility I'm aware of deploys long, loaded core strength endurance like "Sticker."
"Core" strength as a concept and how to develop it has been trumpeted and criticized by fantastic strength coaches
on both sides of the debate.
I believe dead lifts and front squats, as well as all overhead lifts are "core" exercises. When we go heavy
on these lifts, and fail, it's our midsection that goes before our legs and arms.
But I also like these long strength endurance efforts.
Stronger "core" strength, however you define it, certainly will improve athletic performance.
But where it holds the most potential and promise, I argue, is in improving durability. I'm coming to believe that strong
midsections, along with mobility, leads to career longevity for mountain guides, and more years running around in the mountains
for us weekend warriors.
- Rob Shaul
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| Kate |
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| Renae slashes. |
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| Kris |
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| Cora |
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