7.3.12 Strength, Power Endurance

Workout 1
5 minute easy row, ride, run, rope skip
3×5 Wall Squat
2×10 Jump Squat
3×5 Deck Squat
15x Ball Slam +
30s Rest
10 rounds
10x BB Bent-Over Row +
6x (3 each) TGU
1 set each at 35#, 40#, 45#, 55#, 70#
Farmer Carry + Dead Hang 
60m/60s, 60m/45s, 60m/30s, 60m/15s
Cool Down
Katy R.
Layne N.
Elizabeth F.
Diane M.
Lourdes M.
Robin M.
Amber C.
Beau C.
Jamie Berk
Wayne C.
Robyn S.
Keith S.
Xeve S.
Victor R.
Stephen C.
Byron D.
Hebah F.
Jamie Bald.
Erin E.
Rodney J.
Michele E.
Nicole M.
Alana G.
Ashley T.
Dana K.
Tricia M.
Latissa H.
Talia K.
Nicole C.
Greg T.
Chase T.
James B.
Erica G.
Nicole P.
Chrissy VD.
Ale P.
Will B.
Jamie W.
Jim C.
Clifford N.
Steve G.
Scott K.
Rob O.
Byron Y.
Aaron W.
Kristen B.
Tom R.
Jen H. 
Rachel S.
James R.
Lizzy R.
Bryan C.
Ashley C.
Marissa F.
Kim B.
Evan J.
Marsi B.
Stephanie F.
Diana R.
Workout 2
300x Double Unders (to warm-up)
500m Row +
40x KBS @ 40#/30# +
30x Wall Ball @ 20#/14# +
20x Burpees +
10x HSPU
3x DL @ 225#/155# +
1-12 Pull-up Ladder
Looks like…
3x DL + 1x Pull-up +
3x DL + 2x Pull-up +
3x DL + 3x Pull-up
Continue to 12 Pull-ups
(Not for time)
50 Consecutive Double Unders before you can leave the gym.
Cool Down
Jen H.
Byron D.
Rodney J.
Marcus W.
Joe L.
Jamie S.
James R.
Coach’s Comments

We capped off the workout today with some grip work. Simple and effective. The Farmer Carry/Dead Hang combo is potent. Grip strength is a limiting factor for many people. A strong grip translates well into many other lifts.













We don’t do these enough. The bent-over row is a great accessory exercise. It develops the entire posterior chain, from the hamstrings, to the gluteus, up through the erectors, and into the upper back and rhomboids. It is an overlooked and under-utilized pulling exercise.













Every now and then I increase the intensity as fatigue mounts. Rarely will I ever do that for time. But I do think it has value to hammer home efficient mechanics. Because as difficulty increases technique must improve. Otherwise, failure is an unfortunate by-product.