4.30.12 Power Endurance

WorkoutShoulder Mobility (5-10 minutes)Then:KB Carry Circuit:30m each:SA OH (L) +SA OH (R) +Cradle Carry +Awkward (L up, R down) +Awkward (R up, L down) +Around the Waist Walks +10x KBS (overhead)Continue for 10 minutesThen:Skill practiceThen:KB Triplet:3x Heavy KB...

4.28.12 Power Endurance

Workout2 laps to warm-upThen:2×20 SquatsThen:8x Vertical Jump +6x Tuck Jump +3x Pike Jump3 sets (to warm-up)Then:”Beware the Body Weight Exercise”P1 30s Handstand Hold P2 Support P1Switch5 rounds eachThen:P1 15x Burpees P2 RestSwitch5 rounds each (75...

4.27.12 Power Endurance

Workout Jog a lapThen:2×20 Squats3x10 Split Jumps3x10 KBS (30#, 40#, >40#)Then:DB Complex, 6 reps eachBiceps Curl +Hi-Pull +Bent-Over Row +Thruster +Lateral Lunge +Push-up 3 rounds = 1 setDo 2 setsThen:”Brick Training”500m Row/Ski OR 50 Calorie...

4.26.12 Power Endurance

Workout 1Get shoulders warm (i.e Bulgarian bag “stuff”)Then:3x Pull-ups (add weight if necessary) +60s Rest 10 setsThen:Work up to 1RM Bench PressThen:12x Bench Press +30x Supine MB Chest Pass (to self) +15m “Strict” Press +15m Reverse...

4.25.12 Power Endurance, Interval

Workout 1Locomotor Warm-up (run-specific)Then:1-Mile Time Trial Then:45s Work/15s Transition:Row Landmine Piston Presses (see photo)Ball Slam/Barrier HopSki ErgReverse Plank (feet on box)AirdyneDead HangRest4 rounds (non-stop)Then:Cool Down Results1-Mile TT:Tammi J....