12.10.12 Strength, Power Endurance

5 minute easy row, ride, run, jump rope, etc.
20x “Balancing” Leg Swings (multi-directional)
3×5 Wall Squats
3/3/3 Lunge Stretch (each leg)
2x (15m Forward Lunge + 15m Backward Lunge), SLOW
3×5 Burpees
4x15m Walking BB Lunges (95, 135, 155, 185#)
Rest plenty between sets
2x15m “Funky” BB Walking Lunge (attach KBs to the ends of the bar)
30x Squats +
15x KBS +
12x Burpees +
8x Toes-to-Bar
5 rounds (not for time)
Cool Down
Coach’s Comments

Wilbur's two finger pull-up from Saturday's workout. It's hard to see from the photo, but he was able to do one pull-up with only his pinkie and ring finger on the bar. Impressive.

The problem with the KBs attached to the bar is obvious. Too much movement or too fast of movement and this happens. The key is to move slowly and deliberately. Fast = chaos. Chaos = a long 15m.

For some of the stronger guys we attached two bells to each side of the barbell. Not only was it unstable, but it was also quite heavy.

Lately I've been teaching KTE/TTB differently and it's been paying off. Establish a rhythm first. Once you develop enough grip/shoulder strength to move under the bar for an extended period of time you can start creating more momentum. Eventually the knees make their way up to the elbows and it's only a matter of time until the feet find the bar. I was pleasantly surprised today at how quickly so many "got it." Katie here is demonstrating the proper mechanics.