4.12.12 Power Endurance, IWT

Workout 1
Shoulder/Hip Mobility work
3×20 (each direction) RTW (30#, 35#, 45#)
4×15 KBS (30#, 40#, 50#, >50#)
Phase I
10x Hang “Power” Clean
15x Heavy KBS +
2 minute Row/Ride/Ski* +
2 minute rest
3 sets
Rest 5 minutes after final set
Phase II
12x “Headcutter” +
4x (10s Tuck Jump + 20s Quick Step-up) +
2 minute rest
3 sets
Rest 5 minutes after final set
Phase III
5-Minute Cumulative KB Rack Hold @ 1/2 BW
Each time player puts down KBs do 8x Burpees IMMEDIATELY
Cool Down
*2 Minute Standards
Ski – 500m
Row – 550m
Ride – 40 cals
Ski – 430m
Row – 475m 
Ride – 30 cals
Beau C.
Cristian A.
Robyn S.
Jamie Bald.
Kian O.
Erica J.
Byron D.
Katy R.
Layne N.
Rob S.
Hebah F.
Tammi J.
Keith M.
Graham P.
Diane M.
Holli S.
Latissa H.
Keith S.
Robin M.
Matt R.
Jason V.
Byron Y.
Nancy W.
Jason A.
Britni P.
Erin E.
Joshua C.
Rob J.
Carrie D.
Susan S.
Michelle K.
Kara S.
Ashley T.
Marcus W.
Andrew M.
Jim C.
Ashley C.
Tom R.
Rachel S.
Ashley M.
Nicole P.
Dmitri M.
Catherine D.
Tiffany R.
Gisela T.
James B.
Debra H.
Robert AY.
Diana R.
Workout 2
Get warm
10-20-30-20-10 Wall Ball @ 12# (Tag Team)
2×10 Front Squats (light and deep)
6×3 “Isometric Pause” Front Squats
Work up to heavy single in Squat Clean
Cool Down
Squat Clean:
Chris W. @ 250# PR (30 pts)
Byron D. @ 250# PR (10 pts)
Niko M. @ 225# PR (20 pts)
Rob S. @ 230# PR (40 pts)
James R. @ 190# PR (15 pts)
Katie W. – technique
Nicole B. – technique
Aubrey H. – technique
Tony H. – technique
Kian O. @ 115#
Coach’s Comments

Sometimes the best strategy is not to be mindful but to be mindless. Distracting yourself is one way. Watching the clock is not.











Rob hitting the second pull.











We’ve spent a lot of time lately doing drills to perfect technique. Today it paid off. Five guys hit PRs in the clean. Sometimes you have to back off a bit to make progress.