Power, Strength & Endurance

Speaker 1

(0:13) What’s up guys, I’m Heath, I’m here with my buddy Kyle, we’re both police officers in Austin, Texas, and we both were assigned to a specialized unit, worked together for many years. (0:22) Okay, so today you’re going to get a lot of pushing and pulling on the horizontal plane. (0:25) All right, kind of mimic that we’re jumping out, we’re getting hands on a suspect and the pushes and the pulls that go on with that encounter.(0:29) You’re going to see power, you’re going to see strength, and you’re going to see endurance, everything that happens in that situation. (0:34) So enjoy. (0:36) You’re going to hit that or no?(0:37) No. (0:39) So you want me to go first? (0:40) Yeah.(0:41) So let’s do this. (0:42) Let me get this. (0:43) Let me get that.(0:43) I’ll help you shed the weight. (0:44) Yep. (0:45) And then I’ll replace it.(0:46) Then when you go, you’ll help me shed the weight and then we’ll just knock it all down. (0:50) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. (0:52) Sounds good.(0:53) Yep. (0:53) Let’s go. (1:03) See what you got.(1:32) Got to tell you, man, I’m a little sore after that workout.

Speaker 2

(1:34) Yeah, for sure.

Speaker 1

(1:43) Core nice and tight. (1:47) It’s about as tight as my core gets, bro. (1:55) Gotcha.(1:57) All right. (2:04) Let’s get 10. (2:09) Breathe.(2:22) Nice. (2:24) It’s going to get hard. (2:42) Good.(2:44) All right. (2:46) All right. (2:46) Take them off.(2:54) Cool.

Speaker 2

(2:54) What are we on? (2:55) 9?

Speaker 1

(2:55) 9. (2:56) Sweet. (3:18) Easy money.(3:19) Mm-hmm. (3:21) Speak for yourself. (3:23) Hey, I weigh more than you do, bro.(3:25) That’s because you’re fat.

Speaker 2

(3:38) All right.

Speaker 1

(3:54) Don’t hold your breath. (3:56) Make sure you breathe. (3:57) Yeah.(3:59) You going to lift off? (4:00) Yeah, just because of the height. (4:02) 1, 2, 3.(4:03) Cool. (4:04) You got it. (4:14) It’s starting to get heavy.(4:15) All right. (4:19) And boom. (4:21) Nice.

Speaker 2

(4:23) Yeah, it’s heavy.

Speaker 1

(4:33) Good. (4:33) Big pull. (4:33) Big pull.(4:40) Good. (4:41) Yep. (4:42) Now we’re at 8.(4:44) Chop it down.

Speaker 2

(5:14) You got it? (5:15) Got it. (5:34) Good.(5:34) Good. (5:34) Let’s go.

Speaker 1

(5:40) How’d you sleep after that workout yesterday? (5:42) Like terribly. (5:45) Terribly.(5:46) Yeah. (5:47) Same. (5:48) Yeah.(5:57) Ready? (5:58) Yep. (5:58) 1, 2, 3.(6:00) Go. (6:02) Good. (6:10) Come on.(6:11) 6. (6:13) Deep breath. (6:13) Come on.(6:15) You got it. (6:16) You got it. (6:19) Nice.(6:37) Coffee kicking in yet? (6:39) Oh, yeah. (6:41) Can’t wait for that pre-workout to kick in.(6:44) All right. (6:44) What are we at? (6:44) 7?(6:45) 7. (6:45) All right. (6:48) Easy day.(6:50) Speak for yourself.

Speaker 2

(7:05) 7.

Speaker 1

(7:14) Where’s your water boy at? (7:16) I don’t know. (7:17) I don’t know where he’s doing.(7:19) Running around here. (7:46) Where’d Ty go? (7:48) He’s around here somewhere.(7:54) Ready? (7:55) Yep. (7:55) 1, 2, 3.(7:58) Good. (7:59) Deep breath and go. (8:20) There you go.(8:21) That was ugly. (8:24) Still works. (8:26) Knock it out.(8:29) Big pull. (8:30) Big pull. (8:32) Good.(8:33) Chest up. (8:39) 7. (8:41) Nice.(8:42) Almost done, man. (8:43) What are we at? (8:43) 6?

Speaker 2

(8:43) Yeah. (8:44) 6.

Speaker 1

(8:44) All right. (8:58) Need a lift or are you good? (8:59) No, I’m good.(9:00) Of course you are.

Speaker 2

(9:09) 6? (9:09) Yep. (9:26) All right.

Speaker 1

(9:41) 6? (9:42) 6. (9:43) All right.(9:44) Come on. (9:45) We’ll see. (9:54) 1.(9:55) Yep. (9:55) 2. (9:57) Good.(9:58) Do as many as you can. (10:01) 1, 2, 3, 4. (10:05) 2 more.(10:08) 5. (10:09) Good. (10:09) Big push.(10:10) Big push. (10:14) Up, up, up, up, up. (10:14) That’s you.

Speaker 2

(10:16) Good.

Speaker 1

(10:19) Big pull. (10:33) Come on, man. (10:34) I see the camera guy yawning, dude.(10:35) You got to pick it up. (10:36) He looks so disappointed. (10:41) Now I know how your mom felt.(10:45) Bet you gave birth to him. (10:50) All right. (10:51) What are we on?(10:51) 5? (10:52) 5. (11:02) All right.(11:03) You can slow down anytime you want. (11:05) You want me to slow down on the reps? (11:07) No.(11:10) The faster I go, the sooner I get to have more coffee, man. (11:33) What are we on? (11:34) 5.(11:35) You’re on 5.

Speaker 2

(11:42) Come on.

Speaker 1

(11:49) 1, 2, 3. (11:51) Yep. (11:53) Deep breath.(11:54) 1, 2, 3, 4. (12:00) Come on. (12:07) Do you have to touch it?(12:09) No, you’re good. (12:14) Big pull. (12:17) 3, 4.(12:20) Come on. (12:21) Nice. (12:30) Hey, what was this?(12:31) 4?

Speaker 2

(12:31) Yeah.

Speaker 1

(12:32) Maybe we’ll program some yoga tomorrow. (12:35) What do you think? (12:37) Some hot yoga?(12:38) Some yoga, some meditation, some hugging. (12:41) All right. (13:07) 12 minutes.(13:10) Sweet. (13:14) All right. (13:14) I got 4.(13:15) I can do 4. (13:26) Ready? (13:27) 1, 2, 3.(13:29) Good. (13:40) You got it. (13:40) Push, push, push, push, push.(13:41) Good. (13:43) That was rough. (13:48) Doesn’t matter what it looks like as long as you get it done.(13:58) All right. (13:59) All right, man. (13:59) Getting there.(14:11) What is this, 3? (14:12) 3. (14:33) Finish strong.(14:34) Come on. (14:40) What do you think about this streamlined crossfit place? (14:43) Nice.(14:44) Yeah? (14:44) Yeah. (14:45) Really good facility, man.(14:47) Have tons of good equipment, too. (14:55) Ready? (14:55) Yep.(14:55) 1. (14:56) I’m going to go 3? (14:57) Sure.(14:57) 1, 2, 3. (15:01) Knock him out. (15:02) Pop, pop, pop.(15:05) Big push, big push. (15:06) Come on. (15:07) Nice.(15:09) Push, push, push. (15:12) I feel your sweat dripping on me. (15:14) I’m just trying to make you better, man.(15:17) Get some of your mojo? (15:18) That’s right. (15:21) It’ll make you lift more weight, all right?(15:25) 3. (15:27) It’ll make me prettier. (15:28) Make you prettier.(15:29) Yeah. (15:30) Lift more weight. (15:33) Run faster, jump higher.(15:37) Down to 2. (15:38) Got it. (15:40) Check.(16:15) Ready? (16:16) Yep. (16:17) 1, 2, 3.(16:23) 1, 2, 2. (16:36) All right. (16:37) Last one.(16:48) Struggling to pick it up, or what? (16:49) What’s that? (16:50) Say you’re struggling to pick up that 45, or what?(16:51) No, I was thinking. (16:55) All right, get it. (16:55) Come on.(16:56) Yep. (16:56) What is this, 1? (16:57) 1.(16:59) We’re going to be done with this. (17:15) Weight on you. (17:21) Trying to move slowly, give you a rest.(17:26) All right, 1. (17:27) 1, 2. (17:43) Nice.(17:45) Good? (17:45) You can set it for the next one.

Speaker 2

(17:46) Yep.

Speaker 1

(17:47) If you want to hang on this side, I’m going to grab some water quick. (17:49) Yeah, yeah. (17:52) Where’s my water boy at?(17:53) Ty, where you at? (17:55) I think he just, I think he was really disappointed in your effort, so he just walked out. (18:03) Come here.(18:04) Can you bring me a water? (18:08) Say no way. (18:13) Guess he’s too shy.(18:15) Go hang out there. (18:16) End right there. (18:17) Just make sure we keep tracking these reps.(18:21) here bring me another water out of my bag you ready yeah I’m ready when you (18:26) are cool all right we’re doing I go you go on all four yeah right here bud good (18:58) that’s one touch the ground sweet all right let’s go good pull as far as you (19:25) can try to shoot it between your legs yep you’re good (19:29) good job man well to get a top handle or that’s whatever you got man it was a (20:10) little easy for me to grab that top one far as grip nice all right around three (21:08) I feel like you’re not talking as much trash today so I’m kind of worried about (21:11) you yeah well you know there you go what is this for run for yeah you’re on for (21:29) got it all right hi hi I’m in my water please (21:58) he does not want to get on camera man yeah here top bring it to me man come (22:04) here turn around wave at the camera don’t want all the girls at school to (22:11) know you are all right let’s go he does not like attention that cannot be your (22:19) son kid is adopted that’s Christian’s or son right good nice so five for me (22:32) all right (22:55) it’s not gonna fill us up need a refill let’s go here’s five seven push-ups chest (23:11) at the ground sweet good big pull big pull come on help all right two more (23:35) rounds of peace yeah pull it back to the line yeah oh it’s too far for you yeah (24:04) yeah okay my bad house there’s six right yeah big pull big pull good pull your (24:30) lap thank you Ty high five well hey I get one (24:39) need some mojo we go all right last one last one big pull last one you got it (25:23) look out buddy there you go come on oh all right (25:37) any plates no so we got oh yeah close push-ups this is what we do take those (25:44) 45s we stack two here two here wide three total on each side make sure we (25:49) got the the distance that we wanted the plates yeah that’s good I’m gonna start (26:16) with two you want to yeah I’m gonna start with that okay you put a third on (26:20) if you want yeah hi the third over here now this one okay knock out those five (26:43) ten total hammers to start heavy yep and work your way down to run out of (26:46) dumbbells all right each time I’m gonna move the double set that I’m gonna use (26:50) next right here and then we’ll start rotating them out so one round of ten (26:55) and then we’ll go down each time are you gonna go 10 10 10 10 10 10 10 10 we’ll (26:59) go down and wait just not in reps all right it’s gonna be fast because it’s (27:02) one two three four five not ten on each side good enough I don’t know if I can (27:13) concentrate with that guy in America pants stretching right there it’s very (27:16) intimidating (28:02) I wait I see Petey roll in the parking lot oh yeah they’re looking for you (28:10) because those guns are illegal that’s cheesy yes cheesy dad joke there’s (28:19) actually two PDs in the parking lot maybe they want your autograph all right (28:23) come on you want the two you want the three I’m good (28:36) yeah deep breath explode two more you go last one oh yeah 50s do 10 yeah five (28:55) on each side yep just one two three four five six seven eight nine ten okay I say (29:12) just sitting right here I might have to use those in a sec oh all right let’s go (29:20) here’s round one yep all right it’s all you all right look at this puddle you’re (30:07) making over here it’s all sexiness go for it (30:16) there you go two three come on four last one last one five good yeah you use the (30:30) same way yeah I’m gonna go down you see just pull yeah there you go (30:50) so has it been hard for you these last two days working out with no mirrors to (30:54) look in oh that’s good that’s good it’s got a bit rough right at least I got you (30:59) to look at that’s accurate that’s true look you use my way now get weaker or (31:41) yeah I want to make you look too bad yep all right this is round who cares we’re (31:46) just going down so is that one two three four or is that round three round three (31:56) round three a big push let’s go yep 30 minutes in getting it all right let’s do (33:18) two more rounds I’m good for seven this isn’t mark to seven (33:23) there you go do it again yep do it again big push back two more rounds last (34:08) one for me good yep that’s one that’s one (35:14) let’s get it yeah let’s get these out the way move this out here bring in our (35:41) GHC any heavier dumbbells there’s this high as it goes they have in the corner (35:58) here hundreds 90s 80s okay yeah good deal all right we got to roll the GHC out (36:38) yeah just getting the dumbbell ready yep that’s how I get this thing yep you do (37:06) about right here yeah the setup good for you say again yeah that’s fine okay yeah (37:13) hi so what’s the rep count we’re doing a pyramid we’re gonna pyramid down and (37:18) weight so you keep your reps anywhere from 8 to 10 all right so 10 10 then (37:25) we’ll do 10 you’ll rotate you’ll rotate in each time I’m gonna go down by 10 (37:29) pounds sounds good make sense in theory right yep in theory it’s just something (37:33) breaks all right all right you know sometimes you come to the gym you just (38:07) throw weights around they just feel light that day yeah today’s not one of (38:10) those days yeah no that feels heavy nothing ever feels light when I’m (38:19) working with you Jones good job thank you all right (38:41) touching the ground are you just doing hyper extension there you go (39:15) whoo good head rush yeah I’m good you push that box that way a little bit so (39:24) yeah I don’t like your clothes yesterday good pull back to your hip (40:36) looking good man I hope I make that look as easy as you do I have one at (40:48) home you have a GHD at your house yeah yeah got it for free too (41:14) thank you APD they bought a new one we’re gonna throw it away so I’m gonna (41:25) take it home this is kind of nice all right let’s go (44:05) get it you got my man young over here better pick it up working out so hard (44:45) it’s making him tired 45 minutes let’s go you got two sets left yep (44:58) let’s be last set for me all right (45:54) come on what are you slowing down for come on she’s gonna straighten these legs (46:01) they’ll pop you right back up straighten them there you go yep all (46:35) right finish up let’s go 500 calories pretty good so far all right you’re done (47:24) I’m done let’s go last one let’s go (48:47) all right man my abs are shot but let’s finish up with some toes to bar what do you (48:52) think all right how many I will see how many did you get two more 15 yeah get 15 (49:46) come on man you got it just try not to swing oh no oh no I’ll be doing some (49:54) CrossFit style toes to bar okay saw a head in me what’d you get 10 that’s good (50:27) man let’s do one more set all right go for it (50:34) all right see if you can screw that on for me all right that’s it we’ll get (50:48) some Irish coffees all right you’re getting your revenge for my muscle up (51:18) I am what’d you get last set come on how many did you do? (51:28) 10.(51:31) say how many I can get strict we’ll see all right three last set man maybe four three and a half that’s it I’ll give you a solid five all right man all right all right guys it’s been fun be good