9.19.12 Power Endurance, IWT

Workout 
5 minute easy row, ride, run
Then:
3×5 Wall Squat 
2×20 Squats
3×6 KB Good Morning/Back Squat Combo (SLOW)
Then:
I.W.T.
Phase I
7x DB Clean/Thruster Combo OR DB Squat Clean/Thruster +
60s ALL-OUT Row, Ski, Ride +
90s rest
4 sets
Rest 5 minutes
Then:
Phase II
7x Sumo DL +
60s ALL-OUT Row, Ski, Ride +
90s rest
4 sets
Rest 5 minutes
Then:
Phase III
8x Toes-to-Bar +
8x Tuck Jump +
8x Heavy KBS +
6 rounds
Then:
Cool Down
 
Results (click athlete’s name to view their profile)
[gp_workout1]
 
 
 
Other Notable Accomplishments 
[gp_workout2]
 
 
Coach’s Comments
Rather than post all of the workouts each day I’ve decided to only post one group workout. All other notable accomplishments will be posted as a group below the main workout. All benchmark numbers and personal records will be pulled into each athlete’s profile. 
 
 
Photos

The girls worked hard today. It’s important to train in the company of people who inspire and motivate you. This is the beauty of our gym. One thing we screen for in the very beginning is effort. In other words, no effort, no entry. I make this point crystal clear. If you’re unwilling to work hard, this is not the place for you; the “one bad apple” syndrome if you will.


I remember a time when some of the guys (Rob included) were maxing out with the weights they are now using in difficult power endurance circuits.  Perspective is often times enlightening.


Aubrey said she wouldn’t have used this weight if I didn’t tell her to. Sometimes I feel like I know these athlete’s more than they know themselves; what they’re capable of and how they’ll respond to a particular workout or circuit. A good coach pushes his athletes. There is much to be gained from doing something you didn’t think you could do. We are often our biggest enemy. I’ve been wrong as many times as I’ve been right. Today I was right.


Get there.