12.3.12 Power Endurance

5 minute easy row, ride, run, jump rope
2×5 Wall Squat
2×20 Squats
3×5 Dead-Stop Goblet Squat
2×10 Shoulder Dislcoates
3×5 HR Push-up
2×5 Tuck Jump
10x Heavy Goblet Squat (hold KB in inverted position) +
4x (10s Tuck Jump + 20s Quick Step-up) +
2:00 minute rest
Do 12x Goblet Squat on second round and 15 reps on third round
10x Dips +
4x (7x HR Push-up + 15m Bear Crawl) +
2:00 minute rest
Do 12x Dips on second round and 15 reps on third round
6x TGU +
60s FLR (low)
3 rounds (not for time)
Cool Down
Coach’s Comments

The standard for dips is the upper arm lowering to parallel to the floor. A difficult standard indeed once fatigue sets in.

When the bell gets too big it's actually easier to hold it upside down. I like this too because it forces the elbows down into the correct position.

More than anything the TGU/FLR combo was a big F*&^@ You at the end of what was undeniably an assault on the upper body. Everyone persisted nicely however.

More and more these words symbolize something greater than myself. We have managed to collect a group of people who are special; who constantly raise their own personal bar and choose the path of self-improvement over ease. I couldn't be happier with where we are as a company and family.