3.21.12 Strength, Power Endurance

Workout
3×5 Wall Squats
3x15m Lunge + 15m Bear Crawl
3×6 Good Morning / Back Squat Combo
3x30s Paleo Chair + Mobility Work
Then:
Warm-up on Front Squats
Then:
Front Squats
10×1 @ 135# – Rest 15 sec between each rep
Then (immediately):
5×1 @ 185# – Rest 15 sec between each rep
Then (immediately):
5×1 @ >185# – Rest 15 sec between each rep 
Then:
5x Partner Ball Slams +
10x (each leg) Split Jump +
15m Fireman Carry (P1 carries P2) +
15m Fireman Carry (P2 carries P1)
OR Wheelbarrow Walk (player choice)
AMRAP in 15 minutes
Then:
Cool Down
 
Results
Jamie Berk
Beau C.
Newell F.
Ellen L.
Victor R.
Kevin G.
Jarrod W.
Michelle A.
Keith S.
Keith M.
Greg Y.
Sara Y.
Chad G.
Renate L.
Kara S.
Natalie M.
Brandi S.
Seth L.
Jordan C.
Erin R.
Tammi J.
Erica J.
Jill P.
Alana G.
Rachel S.
Valerie B.
Kathie T.
Diana R.
Cindy B.
Nicole C.
Michele E.
Nancy W.
Rob J.
Jamie Bald.
Jason A.
Lavinia D.
Latissa H.
Erin E.
Bob R.
Susan S.
Shari O.
Talia K.
Shari O.
Renee S.
Scott S.
Elizabeth F.
Susan K.
Chloe W.
Leah Z.
Tom R.
Ashley C.
Jim C.
Tim B.
Amber C.
Ale P.
Marcus W.
Wlises M.
John V.
Anya B.
Steve G.
Marsi B.
James B.
Nic B.
Tiffany B.
Darren B.
 
Coach’s Comments
I posted a new article in the Coach’s Blog. 
 
Photos

In a proper front squat the hamstrings contact the calves and the lumbar spine remains flat.


You never know when this skill might come in handy.