12.7.12 Power Endurance, Video

Workout
Run 800m
Then:
2×5 Wall Squat
4×30 Squat + 30s Rest
3×5 Dead-Stop Goblet Squat (2s pause in bottom)
3×5 Burpee
4×10 KBS (30, 40, 50, 60#)
Then:
Practice KB “Headcutter” 
Then:
5x KB Headcutter @ 30# +
3x KB Headcutter @ 45# +
2x KB Headcutter @ 60# +
30s ALL-OUT Row/Ski/Airdyne
Rest 60s 
4 sets
Then:
7x Ball Slam @ 25# +
5x Ball Slam @ 30# +
3x Ball Slam @ 40# +
30s ALL-OUT Row/Ski/Airdyne 
Rest 60s
4 sets
Rest 5 minutes
Then:
“Cool Down” with a run to the park and back. 
Athlete must exceed coaches predicted time or incur a penalty. 
For example, if I predict you can run to the park and back in less than 1:30 and it takes you 1:35 you lose.
Penalty = 40 burpees before you can leave the gym
Then:
Actual Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

It was a medicine ball kinda day.


Your intention with Ball Slam should be to pop the ball. Give each and every slam all you’ve got. The O2 demand it creates is directly related to the effort you put into each rep.


I love Fridays…

 

 
Video