11.30.11 Power Endurance

Workout 3x (15m Lunge + 15m Bear Crawl + 15m Sprint + 15m Backpedal) 3×10 Split Jumps 3×8 Tuck Jumps Then: P1 20x Box Jumps (land light, stay focused) P2 Rest Switch, 3 sets Then: 10x KB Shuttle (2×30, 2×35, 40, 45, 50, 55, 60, 70) Any order is ok...

11.29.11 Power Endurance

Workout  Shoulder Mobility (use bands), 5-10 minutes Then: 15m (3x BB Strict Press + 3x Steps) Hold BB in fully locked out OH position during steps 5 sets (last 2 sets should be very challenging) Then: 60m Heavy Farmer’s Carry (HFC) + 30x (each) Split Jumps +...

11.28.11 Power Endurance

Workout 3×10 Squats 3×10 KB Good Morning / Back Squat Combo (SLOW) 4×12 Spike KBS (limit knee bend to 10-15 degrees) Then: 500m Row/Ski OR 50 Calories on the Airdyne + 400m Run + 30x OH KBS (M@50#, F@30-35#) + 20x KB Push Press (M@30#, F@15-20#) + 10x...

11.27.11 Power Endurance

Workout 8x400m Sprints Rest 1 minute between efforts Then: Slow walk to cool down Results Misti Chris Coach’s Comments N/A Photos Chest high, pump the arms, pull through the stride. Well done! Often times all you need is an open path and the Will to do...

11.26.11 Power Endurance

Workout   Shoulder Mobility Work Then: 4×1 Minute KB Snatch (each arm), M@35#, F@20# Goal reps per minute = 25 Rest 60s between arms Then: Strict Push-up Ladder (2-6-8-10-12-6) Then: Max Reps Floor Press (M@135#, F@75#) + Max Dead Hang (less than 30s = 5 Burpee...