6.4.12 Power Endurance

5 minute easy row, ride, skip, ski
3×5 Wall Squats
2×20 Squats
3x15m OH Lunge
DB Complex
Biceps Curls +
Hi-Pulls +
Bent-Over Rows +
Thrusters +
Lateral Lunge +
Push-ups +
15m Forward Bear Crawl +
15m Reverse Bear Crawl
1st set = 3 rounds @ 2×10-15#
2nd set = 2 rounds @ 2×15-20#
3rd set = 1 round @ >25#
Shoulder Mobility (5-10 minutes)
15m OH KB Lunge (go as heavy as possible) +
15m Rack Lunge +
15m Farmer Carry Lunge
This is one set, do 4 sets
Rest as needed between
5x DB Thrusters every 30s for 7:30 minutes
Cool Down
Jamie Bald.
Beau C.
Cristian A.
Chris S.
Michael S.
Victor R.
Amber C.
Robin M.
Renate L.
Jennifer B.
Kian O.
Andrew L.
Bobby M.
Chad G.
Tammi J.
Jamie Berk
Rachel S.
Margaret F.
Jordan C.
Lelia G.
Keith M.
Erin E.
Kara S.
Rodney J.
Michelle K.
Ashley M.
Kathie T.
Jill P.
Nancy W.
Britni P.
Oliver M.
Will B.
Joshua C.
Lavinia D.
Cedric J.
Toni A.
Nicole C.
Jim C.
Carrie D.
Leah Z.
Raja S.
Kristen B.
Marissa F.
Danielle D.
Susan K.
Miguel R.
Shari O.
Nicole P.
Tom R.
Nicole B.
Marcus W.
Ashley C.
Mike G.
Tracy T.
Matheen K.
Nic B.
Bryan C.
Chrissy VD.
Mary S.
Joe B.
Mariana F.
Erin S.
Darin J.
Chrishna J.
Erica G.
Laura M.
Katie W.
Coach’s Comments

Doing overhead work can be humbling to strong athletes who lack flexibility. They are always surprised when they struggle to hold even light weights over their head. Truly, it doesn’t matter how strong you are if you don’t have the ability to effectively extend through your thoracic spine so your arms are completely vertical overhead with the elbows locked.














Even with weight below the waist there is a tendency to get thrown around as fatigue accumulates. Be mindful of staying as upright as possible and not letting the weights pull you forward. A common mistake is looking down. Your body tends to go where your eyes take it. Keep your eyes and head horizontal at all times.













Few movements tax the shoulders like reverse bear crawls, especially at the end of a DB complex.