11.7.12 Power Endurance

5 minute easy row, ride, run, jump rope
Heavy MB Warm-up (M@25-30, F@15-20)
5x Oblique Toss +
5x Chest Pass +
5x Oblique Toss
Rotate through for 60s
Do 7x (each) Partner Ball Slam for “active recovery”
3 rounds
20x Bulgarian Bag Full Moons/Halos (each direction) +
2 minutes of  Medicine Ball Kick Toss (see photos)
4 sets
16x (8 each direction) Landmine Russian Twists +
15m Heavy KB Bear Crawl +
7x Toes-to-Bar
4 sets
Then (immediately):
15m Prone Rope Pull (alternating arms)
Cool Down
Coach’s Comments

The heavy MB warm-up is designed to "turn everything on." Typically when we do MB tosses to warm-up it's to season the shoulders before a hard day of pressing or overhead work. In this context, the heavy ball requires much more recruitment of the core muscles to decelerate and re-accelerate. 3 sets, 60s each. The perfect choice for CoreFest.

The Kick Toss is a movement we've probably done twice in two years. Misti reminded me of this one and I thought it fit in well with today's focus. Squeeze the ball, load up, and explode off the floor until the feet approach hip level. Kicking the ball into the wall requires a fairly high level of explosiveness through the hips and lower abdomen. Everyone will feel this one tomorrow.

No core day would be complete without a little Bulgarian Bag work.

Unlock the hips and move the feet. The arms are merely an extension of the hips. As the hips and shoulders turn make an effort to keep the head forward. When the bar contacts the leg explode in the opposite direction.

Pulling the chains from a prone position is really not that difficult. However, locking the hips (i.e. not allowing them to rotate) and minimizing any right/left shifting makes it 10x harder. Knowing how to brace the abdominal wall is key. Vince suggested we stand on either side of each athlete and literally kick them in the gut while they pull. It's sounds cruel, but it forces the athlete to brace the abdomen and reinforces the stiffening required to stabilize the spine.

James fighting to move the 90s.

Ray learning how to create momentum. The momentum part is easy. Controlling that momentum is the key to efficiency.

Keep the Kettlebells as close to the mid-line as possible. The feet should be wide, wide, wide. The narrower the bells and the wider the feet the more stability you gain. The more stable you are the easier it becomes to move the kettle bells forward. It's not a race...or is it?

I love training Rob. There is never a shortage of effort. He might be one of the hardest working guys in the gym, which explains his amazing progress.