You Better Pack Your Lunch!

Chad Smith of Juggernaut Training Systems
has squatted 905 lbs raw in competition
...humbling

It's easy to walk in the gym everyday and do what you're good at.  It's much harder to push yourself and attack your weaknesses.  Well, let's just say I think I can speak for everyone who was involved in this workout today when I say that we found our weaknesses, and we won't be walking for days because of it.  This workout was brutal from top to bottom.  I was encouraged when my squat mobility had improved greatly since the last time I free squatted, but when the weights started getting heavy I realized it had been a long time since I felt that unmatched sensation of having a few hundred pounds on your back, trying to snap you in half.  From there it just got more and more brutal with every exercise...

But it was fucking awesome!  This is what strength training is all about.  We fought through this workout even though we were all struggling and in pain the entire time.  Our bodies were screaming for us to stop but we kept pushing and we all got stronger for it.  If you only do what you're good at and never step out of your comfort zone you will never get better.  On a personal level, I have always sucked at squatting.  I hate squatting, I've never been good at it, and it hates me.  However, after today, I'm more motivated than ever to squat and to improve my squat because I hate being weak and I know that if I want to get stronger, I need to build up my weakest lift, and that is the squat.  Embrace the grind!

On another note, I'd like to once again reiterate that power training is to be done FIRST.  Power training, like jumping, med ball throws, and other explosive movements, are intended to be done at the beginning of a workout, when the body has the most energy.  The reason for this is that the goal of these movements is to improve rate of force development by moving the body or some sort of resistance as fast as humanly possible.  The goal is to increase the speed at which the central nervous system can activate the muscles and apply force.  As you fatigue, your body has less and less ability to produce force, and to produce force quickly.  I can't stand when people do box jumps for high reps near the end of their workout.  Power movements should not be used for conditioning.  It defeats their main purpose and is dangerous to the athlete's health.  Please understand the exercises you are implementing in your program before you do them.  This will help you achieve maximal results and even more importantly, keep yourself healthy in the long haul.

Finally, if you're going to try this workout, you better pack a lunch, because this shit isn't for the faint of heart.  Once again, the phrases, "I hate you Justin," "Fuck you Justin," and "I'm gonna' puke," were heard numerous times throughout this one.  Enjoy!

General Warmup

Snatch Grip Block Deadlifts were the death of me

Dynamic Warmup

X Band Walks
Fire Hydrants
Bodyweight Squats
Gate Progression

Power
Box Jumps--5x3

Strength
Back Squats--3x5 at 8 RPE (Leave two reps in the tank, so a weight you'd fail on your 7th rep for 5)
--Did 3x5 at 308 lbs (this was humbling)

Assistance
Block Deadlifts--3x3 at 75% of estimated 1RM from our first cycle of deadlifts
--Did 340 lbs for 3x3

Challenge
Snatch Grip Block Deadlifts--1x15 at 315 lbs
--This was a special challenge I saw on Facebeook from powerlifter Brandon Lilly.  Did 315 for 15 reps as my 3rd movement of the day, and it absolutely destroyed me.  By the end my lower back, glutes, and hamstrings were on fire, my grip was failing, and I could barely walk.

Single Leg Work
Barbell Step Ups--3x8 each leg

CJ performs barbell step ups
all while hating the air
I breathe

Muscle Building/Conditioning/Abs--3 Rounds
Glute/Ham Raises--12
Banded Close Grip Lat Pulldowns--15
Band Resisted Lying Knee Tucks--15

Abs--3 Rounds
Weighted Straight Leg Sit Ups--20