3.19.12 Power Endurance

Workout
Throw Medicine Balls (various) 
Then:
DB Complex, 6 each (to warm-up):
Biceps Curl +
Hi-Pull +
Bent-Over Row +
Thruster +
Push-up +
Pull-up (jump pull-up for most)
3 rounds = 1 set
Do 2 sets
Then:
“High Density Method” 25-15-5
“Push” Circuit
25x Push-ups (Chest MUST touch the floor) +
15x Floor Press +
5x Dips (or ring dips)
3 sets
Rest 3-5 minutes between sets
Then:
“Pull” Circuit
25x KBS +
15x Pull-ups (or jump pull-ups for most) +
5x DL 
4 sets
Rets 3-5 minutes between each set
Then:
Cool Down
 
Coach’s Comments
N/A
 
Results
Xeve S.
Chad G.
Kian O.
Ellen L.
Katy R.
Layne N.
Victor R.
Kevin G.
Fiona M.
Cristian A.
Jarrod W.
Katie M.
Keith M.
Renate L.
Jason V.
Alana G.
Erin E.
Rachel S.
Jordan C.
Margaret F.
Erin R.
Nicole M.
Jamie Bald.
Talia K.
Kara S.
Kathie T.
Michelle K.
Cindy B.
Nancy W.
Chloe W.
Rob J.
Oliver M.
Jason A.
Byron D.
Susan S.
John C.
Erica G.
Lavinia D.
Tim B.
Renee S.
Scott S.
Jen H.
Susan K.
Nicole B.
Tom R.
Ashley C.
Jim C.
Aubrey H.
Toni A.
Rob S.
Amber C.
Steve G.
Tanya H.
Bobby M.
Miguel R.
Elizabeth F.
Marcus W.
Mary S.
John V.
Marsi B.
Leah Z.
Debra H.
Naomi E.
Rob E.
Carol S.
Catherine D.
Raja S.
Natalie M.
Ashley T.
Tiffany R.
Nicole C.
 
Photos

High Density Method is intended for fast gains in muscle mass. Oh, and it humbles the shit out of you too.


Just a cool pic.


The warm-up doesn’t always have to be complex. Just throwing a heavy ball back and forth in various ways in often enough to “wake things up.”