4.6.12 Power Endurance

Workout 1
15m Farmer’s Carry +
15m Burpee/Broad Jump +
15m Lunge
6 rounds (to warm-up)
Then:
KB Complex, 30s each:
Halos (L)
Halos (R)
ATW (L)
ATW (R)
Figure 8’s
Alternating KBS
Snatch (L)
Snatch (R)
TGU (one each side)
Then:
8x Snatch (L) +
4x TGU (L) +
8x Snatch (R) +
4x TGU (R) +
30s Mountain Climber +
60s Rest
4 rounds (increase weight at least once)
Then:
“Grip Work”
Grip Roller (alternate between flexion and extension) +
30s Dead Hang (from bar) +
30s Plate “Finger” Carry +
30s Reverse Plank +
30s Heavy KBS +
Rest about a minute
4 rounds
Then:
Cool Down
 
Results
Beau C.
Greg Y.
Xeve S.
Diane M.
Fiona M.
Chad G.
Keith S.
Allen W.
Michael S.
Kara S.
Graham P.
Renate L.
Rachel S.
Seth L.
Jordan C.
Sara Y.
Casey S.
Ashley M.
Renee S.
Will B.
David K.
Lelia G.
Nicole M.
Paul S.
Nancy W.
Shari O.
Michele E.
Robin M.
Valerie B.
Neil E.
Victor R.
Chrissy VD.
Erin E.
Joshua C.
Latissa H.
Lavinia D.
Natalie M.
Carol S.
Kristen B.
Miguel R.
Marsi B.
Cristian A.
Elise L.
Diana R.
Adriana R.
 
Workout 2
10 minute Airdyne 
Then:
Practice Rope Climb
Then:
12×1 Rope Climb 
Between each set do 30x Double Unders
Then:
“Grip Work”
Grip Roller (alternate between flexion and extension) +
30s Dead Hang (from bar) +
30s Plate “Finger” Carry +
30s Reverse Plank +
30s Heavy KBS +
Rest about a minute
4 rounds
Then:
Cool Down
 
Results
Tony H.
Kian O.
Raja S.
Rob S.
Jen H.
Chris W.
James R.
 
Coach’s Comments
I posted a new article in the Coach’s Blog on Neural Drive. You can view here.
 
Photos

The grip rollers add up fast. It starts out very manageable, but 10-15 reps in the burn is unbearable.

 

 

 

 

 

 

 

 

 

 

 

One of five movements we threw into the grip circuit today.

 

 

 

 

 

 

 

 

 

 

 

The proper position for the reverse plank is horizontal to the floor, spine neutral, feet straight. Well done Rachel.