12.12.12 Strength Endurance

5 minute easy row, ride, run, jump rope, etc.
2×5 Wall Squat
2x15m Lunge + SL Balance + SLDL (SLOW)
3×5 Tuck Jump
KBS / Goblet Squat Combo, 10 reps each @ 30#, 40#, 50#, 60#
3×10 RDL (light, stretch the hamstrings)
5x Sumo DL +
10x DB Push Press
Max rounds in 12 minutes
5×20 Overhead KBS (HEAVY)
Rest 2 minutes
During “rest” perform 2x Triple Jumps
Cool Down 
Coach’s Comments
I posted a new video on 30/30 “Hell-Style” Intervals at the bottom of this post and in the Coach’s Vlog section of the site. 

The proper finish position for DB Push Press.

We used the RDL early in the workout to lengthen the hamstrings...nothing more. While I love to go heavy on RDLs they just leave the posterior chain too sore for three to four days after, which interferes with future training sessions. So we kept them light and focused more on depth than load.

The triple jumps should be done explosively. Try to cover as much ground as possible in three jumps. As soon as the feet hit the ground explode into the next jump. All out.



To view a sample 30/30 Hell-Style Interval click here