4.16.12 Power Endurance, Test

Workout 1
5 minute easy row, ride, run, ski
Then:
15x Aquats +
10x Jump Squats +
5x Tuck Jump +
30s Rest
2 sets
Then:
Ball Slam + Tuck Jump 
10/10 @ 20# +
8/8 @ 25# +
6/6 @ 30# +
3/3 @ 40# +
60s Wall Sit
2 rounds
Then:
20x Heavy KBS +
30s Dead Hang
5 rounds
Rest as needed between sets
Then:
20x Split Jumps +
15m Sled Push 
5 rounds
Rest as needed between sets
Then:
Cool Down
 
Results
Renate L. 
Victor R.
Darin J.
Jennifer B. 
Beau C.
Jamie Berk
Margaret F.
Erin R.
Nicole M.
Alana G.
Valerie B.
Kathie T.
Lori M.
Cindy B.
Robin M.
Chloe W.
Nancy W.
Victoria G.
Adriana R.
Diana R.
Kara S.
Katie M.
Neil E.
Erica G.
Renee S.
Laura M.
Ashley C.
Toni A.
Shari O.
Amber C.
Matt R.
Robert AY.
Chrishna J.
Debra H.
Natalie M.
 
Workout 2
Warm up 
Then:
Test
Primal Triathlon
150 Calories on Airdyne +
2000m Row +
2.7 Mile Run
Record time
Then:
Cool Down
 
Results
Jason V. – 33:45
Kevin G. – 32:53
Chad G. – 37:35
Diana M. – 44:03
Jordan C. – 31:26
Intern – DNF
Kristen B. – 43:25
Rachel S. – 48:51
Jill P. – 43:25
Michelle K. – 52:41
Keith M. – 42:55
Rob J. – 38:50
Rodney J. – 39:37
Erin E. – 42:02
Miguel R. – 42:15
Bobby M. – 35:32 (PR)
James R. – 34:26
Lizzy M. – 41:10
Marcus W. – 42:03
Jim C. – 41:50
Nicole B. – 40:56 (PR)
Steve G. – 33:38
Mary S. – 47:28
Nicole C. – 46:25 (PR)
John V. – 45:14
Cathy D. – 39:00
 Shari O. – 49:10
 
Coach’s Comments
N/A
 
Photos

The key is to keep the sled moving. Pump the legs. The weight in the sled is negligible, as the friction of the mats provides plenty to push against.

 

 

 

 

 

 

 

 

 

 

 

One of my favorite “core” exercises.

 

 

 

 

 

 

 

 

 

 

 

Having four rowers has been nice. We had eight athletes do the Primal Tri at once. Nothing like a little competition to push the pace.

 

 

 

 

 

 

 

 

 

 

 

Season the legs with the split jumps, fry them with the sled push.