12.31.12 Power Endurance

Workout
5 minute easy Airdyne
Then:
3×5 Wall Squat 
2×10 Shoulder Dislocates
3×10 Split Jumps
Then:
7x Pull-up +
30x Squats
Rotate through 8 minutes (also to warm-up)
Then:
Ball Slam/Barrier Hop Progression
20 reps @ 25# +
20 reps @ 30# +
10 reps @ 40#
Rest a couple minutes and go back the other way 
10 reps @ 40# +
20 reps @ 30# +
20 reps @ 25#
Then:
Barbell Box Step-ups @ 20″
10 reps each @ 45#
6 reps each @ 95#
5 reps each @ 115#
4 reps each @ 135#
3 reps each @ 155#
2 reps each @ 185#
Chase each set with 4x Explosive Step-up Hops (each leg)
Rest as needed between sets
Then:
Cool Down with Ring Dip Support (3-5 minutes)
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

The BB Step-up is an awesome exercise. I rarely prescribe them in large groups because of the potential danger of collapsing under the bar as fatigue sets in or the weight becomes overly challenging. Nonetheless, it’s a fantastic movement to improve postural, core, and leg (especially glute) strength. We got up to 185# for doubles.


“Cool downing” with Ring Dip Supports. It had been a while since we did these last. My initial push was for five total minutes, but after the first two sets I realized that was a little ambitious. So we made it three.