4.9.12 Power Endurance

Workout
Practice Double Unders (5 minutes)
Then:
15x Squats +
5x Push-ups +
15m Bear Crawl +
15m Walk Back
3 sets
Then:
10x BB Bent-Over Row +
7x Strict Pull-up +
15m KB/DB Bear Crawl (Heavy)
4 rounds (not for time)
Then:
10x Ball Slams +
5x Burpee +
20x KBS +
5x Burpee +
30x Double Unders (or 60 singles)
5 rounds for time
Then:
Cool Down
 
Results
Jamie Berk – 18:55
Beau C. – 19:38
Katie M. – 18:43
Kara S. – 16:59
Kevin G. – 13:57
Bobby M. – 16:23
Xeve S. – 14:02
Andy L. – 21:25
Fiona M. – 13:47
Renate L. – 11:45
Graham P. – 12:10
Sara Y. – 16:58
Rob J. – 15:20
Jordan C. – 10:53
Rachel S. – 15:27
Chloe W. – DNF
Josh C. – 16:54
Nicole M. – 17:19
Michelle K. – 19:01
Kathie T. – 17:36
Nicole C. – 13:39
Kristen B. – 16:29
Jamie S. – 13:11
Valerie B. – 20:09
Alana G. – 16:44
Chrissy VD. – 12:11*
Lavinia D. – 15:39
Catherine D. – 20:10
Will B. – 20:15
Adriana R. – DNF
Diana R. – 18:51
Susan S. – 14:18
Jason A. – 17:23
Jamie Bald. – 18:06
Neil E. – 21:30
Scott S. – 22:00
Renee S. – 18:50
Intern – 15:41
James R. – 10:26*
Jim C. – 12:12
Marcus W. – 15:23
Steve G. – 13:53
Toni A. – 17:46
Tom R. – 19:10
Amber C. – 15:26
Lizzy M. – 12:40 
Susan K. – 12:38
Ashley C. – 15:14
Ashley M. – 13:33
Leah Z. – 12:33
Crystal S. – 23:43
Rob O. – 22:26
Cedric J. – 16:42
Robert AY. – 18:17
Robert M. – 19:47
Sky J. – 14:04
Natalie M. – 17:23
Carol S. – 12:25
Britni P. – 20:30
Shari O. – 13:13
Marsi B. – 23:40
Derbra H. – 28:20
Mary S. – 16:16
 
Coach’s Comments
N/A
 
Photos

I’ve been itching to do Bent-Over Rows. I love combining them with Pull-ups to challenge the pulling muscles. Like many exercises, it’s as technical as you make it. I find the Bent-Over Row is one of the most under used, poorly-performed exercises there is.

 

 

 

 

 

 

 

 

 

 

 

 

The goal is to transverse the floor in as few reps as possible. Lock in to stabilize, reach as far as possible, “pop” the legs. Go HEAVY. It’s only 15m!

 

 

 

 

 

 

 

 

 

 

 

 

We took the time to practice Double Unders today and then did them later in a circuit. Stay tall and focus on fast hands. The key is not to alter your body position too much. Even though you jump higher there should be no excessive bending in the knees.

 

 

 

 

 

 

 

 

 

 

 

 

I encouraged everyone to use neutral or mixed grips for the pull-up portion of the circuit since the bent-over row taxed the pronated grip a little too much. Different grip different fibers. Despite that the pull-ups were definitely more challenging than normal after doing bent-over row.