5.14.12 Power Endurance, Circuits

Workout
Throw MBs
Then:
2x Strict Pull-ups (add weight if necessary) +
60s rest
10 rounds
Then:
Circuit #1
15x KB Push Press +
15x Box Jumps
3 rounds for time
Rest 5 minutes
Then:
Circuit #2
15x Two-Handed KB Clean +
15x Burpees
4 rounds for time
Then:
Circuit #3
15x Heavy KBS
30x Double Unders  (or 60 singles)
5 rounds for time
Then:
Cool Down
 
Results
Circuit #1/Circuit #2/Circuit #3:
Cristian A. – 4:10/9:10/5:37
Diane M. – 4:33/9:38/5:51
Fiona M. – 4:10/7:59/6:24
Kevin G. – 4:11/6:58/6:00
Newell F. – 3:49/7:32/5:08
Kian O. – 4:18/8:50/7:00
Bobby M. – 4:02/10:21/7:47
Chad G. – 4:04/11:01/7:11
Victor R. – 5:56/11:58/5:55
Jamie Berk – 6:00/10:15/7:35
Katie M. – 5:09/9:56/6:09
Jordan C. – 5:32/8:21/6:04
Graham P. – 6:05/7:18/6:23
Renate L. – 4:27/7:37/5:26
Nicole M. – 5:32/9:57/6:16
Amber C. – 4:01/8:42/6:14
Robin M. – 4:24/10:10/6:50
Rachel S. – 5:58/9:51/6:43
Holli S. – 6:05/12:36/9:40
Erin R. – 5:45/9:19/6:45
Kara S. – 5:00/7:44/5:23
Erica J. – 4:17/8:46/5:54
Margaret F. – 5:36/11:30/6:47
Jamie Bald. – 4:30/9:23/8:58
Talia K. – 4:54/8:56/6:46
Rob J. – 4:10/10:10/5:34
Keith M. – 4:42/8:56/7:00
Michelle K. – 4;41/9:51/7:46
Jill P. – 5:15/9:26/6:07
Valerie B. – 5:11/11:56/7:20
Cindy B. – 6:05/11:32/8:22
Lelia G. – 6:15/11:47/10:10
Rodney J. – 3:26/8:52/6:56
Adriana R. – 4:51/9:17/6:46
Nancy W. – 6:00/12:18/5:31
Diana R. – 4:40/12:14/6:12
Will B. – 4:53/10:02/7:06
Joshua C. – 4:31/10:31/8:50
Lavinia D. – 5:21/10:09/11:23
Steve G. – 4:07/7:41/5:30
Katie B. – 4:50/13:28/5:36
Patrick N. – 4:45/9:41/6:53
Tim B. – 4;10/13:05/5:57
Erica G. – 4:52/11:04/5:43
Cate M. – 4:21/10:22/7:17
Michael S. – 4:40/9:50/8:28
Faun C. – 4:21/11:12/6:27
Marcus W. – 4;40/11:35/8:00
Jim C. – 5:09/10:20/6:12
Raja S. – 4;49/13:08/10:45
Jamie S. – 3:39/5:49/5:03
Susan K. – 3:51/8:58/5:27
Cynthia P. – 5:03/10:24/7:48
Marissa F. – 3:05/8:32/4:53
Tom R. – 5;15/11:11/7:10
Miguel R. – 4:26/9:57/6:29
Jen H. – 3:16/8:16/5:28
Nicole P. – 4:57/11:37/6:24
Kelly W. – 3:39/8:07/7:03
Lizzy M. – 3:10/7:30/5:19
Ashley M. – 4;14/9:28/5:31
John V. – 5:30/13:04/9:42
Bryan C. – 5:50/14:01/10:30
Marsi B. – 5:40/12:38/5:30
Mary S. – 3:50/8:42/6:55
Nic B. – 6:31/17:15/19:10
Britni P. – 5:37/13:14/9:27
Mariana F. – 5:05/10:08/5:40
Joe B. – 4:36/15:09/11:12
Neil E. – 5:46/12:05/9:30
Rob S. – 3:29/9:12/5:26
Lee W. – 5:45/11:33/8:00
 
Coach’s Comments
N/A
 
Photos

If you want to get good at Strict Pull-ups keep your reps low and your sets high. Today we did 10×2. Many of our athletes had to add a significant amount of weight to keep two challenging. The key is to stay explosive and rest plenty. Teach the motor units to fire on all cylinders. Training to failure deters explosiveness and ultimately hinders progress.

 

 

 

 

 

 

 

 

 

 

 

 

The trick to KB Push Press is to use the body. Bring the KBs into the rack position between every rep. That way you can load and explode off the torso to save the shoulders. Truly, Push Press is a total body exercise.

 

 

 

 

 

 

 

 

 

 

 

 

There are two exercises I’m always hesitant to put into circuits. Box jumps are on my short list. I’ve seen way too many people wipe out due to fatigue. We didn’t have any casualties today though. Everyone stayed focused and under control.

 

 

 

 

 

 

 

 

 

 

 

 

The Two-Handed KB Clean is one of my favorites. Keep the KBs close by imagining you’re training in front of a wall. The catch should be soft. If you’re beating yourself up each rep it’s likely you’re doing something wrong.