2.3.12 Power Endurance

Workout
3×5 Wall Squats
2×15 Shoulder Dislocates
4x15m Lunge + 15m Bear Crawl
Then:
Windmill Progression
10/10 @ 20#
8/8 @ 30#
4/4 @ 40#
2/2 @ >40#
Then:
Work up to 1RM TGU (KB/BB)
Find a new PR!!
Then:
5x Lunge + 5x DB Push Press (M@2×20-25#, F@2×15#)
Continue for 300m Meters (10 laps around the gym)
Record time
Then:
Cool Down
 
Results
TGU, Lunge/Press Circuit:
Keith M. @ 60# PR, 22:30 @ 2×25#
Katie M. @ 25# PR, 25:50 @ 2×15#
Fiona M. @ 35# PR, 22:41 @ 2×15#
Keith S. @ 45# PR, 26:40 @ 2×20#
Kevin G. @ 50# PR, 20:24 @ 2×20#
Courtney T. @ 30# PR, 22:40 @ 2×15#
Kian O. @ 95# BB PR, 16:32 @ 2×25#
Billy S. @ 50# PR, 20:02 @ 2×20#
Brandi @ 55# PR, 15:24 @ 2×15#
Chad G. @ 70# PR, 14:33 @ 2×20#
Jordan C. @ 95# BB PR, 13:25 @ 2×25#
Nicole M. @ 30# PR, 16:24 @ 2×10#
Elizabeth F. @ 45# PR, 17:00 @ 2×15#
Nancy W. @ 35# PR, 22:05 @ 2×10#
Jamie B. @ 50# PR, 16:16 @ 2×15#
Lelia G. @ 35# PR, 21:01 @ 2×10#
Kathie T. @ 25# PR, 20:03 @ 2×10#
Cindy B. @ 30# PR, 20:43 @ 2×10#
Michele E. @ 35# PR, X
Nicole C. @ 40#, 23:31 @ 2×15# 
John C. @ 70# PR, 24:12 @ 2×25#
Will B. @ 70# PR, 23:36 @ 2×20#
Tim B. @ 60#, 23:52 @ 2×20#
Alana G. @ 35# PR, 22:30 @ 2×10#
Preeti J. @ 35# PR, 15:59 @ 2×10#
Robin M. @ 40L/25R# PR, 18:31 @ 2×10#
Intern @ 40# PR, 20:03 @ 2×15#
Kara S. @ 50# PR, 17:39 @ 2×15#
Amber C. @ 50# PR, 17:09 @ 2×15#
Toni A. @ 50# PR, 22:25 @ 2×15#
Natalie M. @ 35# PR, 15:35 @ 2×10#
Jason V. @ 65# BB PR, 15:26 @ 2×25#
Jim C. @ 75# BB PR, 16:35 @ 2×25#
Marcus W. @ 115# BB PR, 16:25 @ 2×25#
Cody G. 70# PR, 17:11 @ 2×15#
Andy R. 70# PR, 21:39 @ 2×20#
Crystal S. 40# PR, 22:30 @ 2×10#
James B. 75# BB PR, 21:44 @ 2×15#
Beau W. 95# BB PR, 16:20 @ 2×25#
Lizzy M. 50#, 16:46 @ 2×15#
Sarah A. 40# PR, 17:30 @ 2×15#
Valerie B. 30# PR, 18:30 @ 2×10#
Erin E. 50# PR, 16:35 @ 2×15#
Raja S. 60# PR, 17:10 @ 2×20#
Holli S. 50# PR, 24:20 @ 2×15#
Elise L. 20# PR, 24:20 @ 2×8#
Joe Y. technique, 20:15 @ 2×15# 
Nic B. 70# PR, 28:20 @ 2×20#
 
Coach’s Comments
I can’t say I remember a day in the gym where 99% of our athletes set personal records in a lift. What’s more interesting is that we haven’t been doing a lot of heavy TGUs in the last few months. We have however put a lot of emphasis on shoulder mobility and overhead strength, and perhaps the carryover was the difference for everyone. There is a synergistic nature to training. In essence, if the program and exercise selection is right all movements become somewhat complimentary, which is the very reason you can put a particular lift on the back burner for a while, work on another facet of your strength, and when you come back to that lift you’ve actually improved.
 
We’ll be transitioning into a little bit of a strength phase here in the next few weeks. I want to dial in some of the more “core” lifts and sprinkle the programming with some awkward strength components as well. All in all everyone is doing very well. I see a lot of people getting very strong and lean. I give our athletes right now an overall B. We can always get better
 
Photos