10.5.12 Power Endurance

Workout
5 minute easy row, run, ride, jump rope
Then:
3×5 Wall Squat
2x15m Lunge 
2×10 Shoulder Dislocates
Then:
Mobilize
Then:
3x15m OH Lunge with Plate
4×10 KB “Headcutter”
Then:
5x KB Snatch (L) +
5x KB Snatch (R) +
15m Burpee/Broad Jump
Once every 90 seconds
8 rounds
Then:
800m Run +
30x Wall Ball +
20x HR Push-ups
3 rounds
Then:
Cool Down
 
Results
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

The OH Lunge was prescribed as a warm-up and a reminder of how to "activate" the shoulders when supporting weight overhead. Keep it light and focus on form more than load.

Releasing the hands ensures the chest contacts the floor.

Release the ball simultaneously. The ball should not be spinning out of the hands. Instead it should be more like a knuckle ball. Follow through and catch.