12.14.12 Power Endurance

Workout 1
300x Jump Rope
3×5 Wall Squat
2×20 Squat
2×10 Shoulder Dislocates
Jump Progression:
5x Vertical Jump +
3x Tuck Jump +
2x Knee Jump
3 sets
Rest 60s between sets
“Death by”…KB Shuttle
1st minute do 15m Shuttle holding a KB anyway, anyhow
2nd minute do 2x15m Shuttle
3rd minute do 3x15m Shuttle
Continue for 10 minutes
“Big Five 55 (variant)”
1-2-3-4-5-6-7-8-9-10 each:
Ball Slam
Box Jump 
Ring Dip/Dip
Wall Ball
Cool Down
Workout 2 (from yesterday)
Overhead Squat
4×4 at 3-2-1-1
4×1 at 5-0-X-0 
Work on High Hang Clean
5×1 High Hang Clean
8/8 powell raises
3 sets
Coach’s Comments
I once read a gym blog where the coach bragged that his girls did “real” pull-ups. Well, several of our girls do real pull-ups too, but they also do real dips, 55 in fact, in a circuit. How did they acquire the ability to do this? Programming and effort. If you want to know how effective your training program is or how “fit” you’re becoming determine how many pull-ups and dips you can do. If the answer is zero, re-think your approach.

This picture doesn't actually do Joe the justice he deserves. I took it because he looked absolutely shredded at the bottom of his Toes-to-Bar. And while he certainly looks lean here, he looked even leaner in person. Diet + Training + Guidance + Effort = Freakish results FAST.

It was a cold, rainy morning so I switched out the sprints for the Death By KB Shuttle. The Death By KB Shuttle was the brainchild of an old intern name Shamloo. That was almost two years ago. I still use it to this day. It's effective.

Yeah, our girls do pull-ups. But they also do dips.