10.31.12 Power Endurance

Workout 
5 minute row, ride, run, jump rope
Then:
4x15m Lunge + 15m Bear Crawl
2×10 Shoulder Dislocates
3×7 HR Push-ups
Then:
6x Strict Pull-ups +
13x SA KB Row +
Rest 2 minutes
4 sets
Then:
Warm-up on Bench Press (2 light sets)
Then:
“Happy Halloween”
10x Close-Grip Bench Press +
31x OH Walking Lunges @ 10-45# Plate OR KB Rack position @ 2×20-30# KBs +
12x Toes-to-Bar
4 rounds (not for time) 
Then:
Fall Down
 
Results
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

The OH Plate Lunge offers a great opportunity to develop overhead strength and mobility. The correct position is with the arms locked and active overhead in line with the torso. The back knee should contact the ground every rep, core tight.


 

For many Toes-to-Bar on the pull-up bar stresses the shoulders because it locks the hands into a static position. The rings offer a greater degree of freedom through the shoulders and tends to decrease joint stress. That’s why it’s sometimes good to do a stint of DB work instead of BB training to give back some joint movement and avoid pattern overload.