9.26.12 Power Endurance

Workout
5 minute easy row, ride, run, jump rope
Then:
2×10 Shoulder Dislocates
3×10 swings on the bar (to prep the shoulders for TTB and practice weight transfer).
By the third set really try to generate some momentum…under control of course.
3×5 Tuck Jump
Then:
20x Split Jump +
30m Bear Crawl
4-5 rounds to warm-up
Then:
800m Run to “Buy in”
Then:
3 rounds of:
20 reps each:
Toes to Bar 
KB Snatch (M@40#, F@30#)
Burpee/Box Jump 
Then: 
“Cash out” with another 800m run
Not for time
Then:
Cool Down
 
Results
[gp_workout1]
 
Other Notable Accomplishments
 [gp_workout2]
 
Coach’s Comments
N/A
 
Photos

Our August Athlete of the Month: Amber Carmichael. She’s consistent, is an exceptional mover, never complains, and trains very hard. Amber has been a member for almost two years. In that time she has re-invented herself. No quick fixes. No magic pills. Just hard, consistent work. Congrats Amber.


The Mud Run is about two weeks away. Expect to see a lot of running in power endurance circuits.