2.14.12 Power Endurance

Workout

Shoulder Mobility (5-10 minutes)
Then:
KB Carry Circuit:
30m each:
SA OH (L)
SA OH (R)
Two hands OH
Awkward (L up, R down)
Awkward (R up, L down)
4 consecutive rounds
Then:
KB Triplet:
3x Heavy KB Clean +
3x KB Front Squat +
2x Jerk
Every minute
10 sets
4 sets @ 2×40#
3 sets @ 2×50#
3 sets @ 2×55#
Then:
“KB Swing and Sprint Shuttle”
15x KBS 35# + 15m Sprint holding KB
12x KBS 40# + 15m Sprint
10x KBS 50# + 15m Sprint
6x KBS 70# + 15m Sprint
Rest while other players go
3 sets each player
Then:
3x(1-8) Team Burpee Ladder
Then:
Cool Down
 
Results
Kevin G.
Fiona M.
Wayne C.
Jarrod W.
Tammi J.
Jamie Bald.
Rob S.
Niko M.
Hebah F.
Richard G.
Xeve S.
Byron Y.
Kelli V.
Andrew R.
Marcus W.
Nic T.
Wlises M.
Rachel S.
Latissa H.
Debbie B.
Timo C.
Jill P.
Byron D.
Michele E.
Jason A.
Nicole P.
Kara S.
Susan S.
Margaret F.
Will B.
Erica G.
Aubrey H.
Rob O.
Chrissy VD.
Tiffany R.
Ale P.
Tanya H.
Matt H.
Joshua C.
Lavinia D.
Cedric J.
Stephanie F.
Marsi B.
Diana R.
Cynthia P.
 
Workout 2
6 minute of MB Shot Toss (3 player rotation)
Then:
Strict Pull-ups
6 reps @ wide, pronated-grip
Rest 10 s
2-4 reps @ neutral-grip
Rest 10s
2-4 reps @ supinated-grip
Rest 3 minutes
4 sets
Then:
Deadlift / Pull-ups
12-10-8-6-4-2
Round 1 – M@185#, F@135#
Round 2 – M@155#, F@115#
Round 3 – M@135#, F@95#
Rest plenty between rounds
Then:
100x Bench Press (M@ 135#, F@65#)
Then:
Cool Down
 
Results
Chris W.
Niko M.
Rob S.
Jen H.
Michelle A.
Katie W.
Marcus W.
Jason V.
Jim C.
 
Coach’s Comments
N/A
 
Photos