9.29.12 Power Endurance

Workout 1
5 minutes of jump rope
Then:
10 minutes of 50 yd sprints (tag team-style)
Then:
3×5 Wall Squat
3×8 DB SOTS Press
4x15m Lunge + 15m Bear Crawl
Then:
Shoulder Mobility Work
Then:
4x15m KB Lunge Press (pause 2s in bottom to demonstrate control)
Chase each set with a 15m Wheelbarrow Walk or Push-up Hop
Rest plenty between
Then:
“Nothing but TGUs”
15x TGU @ 40# +
10x TGU @ 50# +
5x TGU @ 60# +
5x TGU @ 70#
Every 2 minutes do a random number of burpees determined by drawing cards from a deck
35 total TGUs
Then:
Cool Down
 
Results
[gp_workout1]
 
 
Workout 2
“Hourglass”
Player has one hour to complete the following:
2000m Row +
100x KBS @ 40# +
90x Frog Hops +
80x Burpees +
1000m Row +
70x KBS +
60x Frog Hops +
50x Burpees +
500m Row +
40x KBS +
30x Frog Hops +
20x Burpees +
2000m Row +
10x Muscle-ups
Record time
Then:
Cool Down
 
Results
[gp_workout2]
 
 
Coach’s Comment
N/A
 
Photos

10 minutes of sprints to “warm-up.” Some made the mistake of going out too hard too early.


A new movement for several people in the gym today. The key to the Push-up Hop is speed. Pretend the ground is hot. As you drop into the push-up try to explode up and forward as quickly as possible. The player carrying needs to make sure they push the pace to force speed.