1.3.13 Power Endurance, IWT

Workout
5 minute easy row, ride, jump rope, run, etc…
Then:
3×5 Wall Squats
2×20 Squats 
3×5 Dead-Stop Goblet Squat (pause 2s in bottom position)
2×5 Burpee
Then:
Hip Mobility (paleo chair, band work, t-spine work, box stretches, etc.) – 8 minutes
Then:
Phase I
12x Two-Kettlebell Swings +
2:00 Burpee/Box Jumps OR Burpee/Pull-ups +
2:00 minute rest
3 sets
5 minute intermission after 3rd set
Then:
Phase II
12x KB Front Squat (Two KBs) +
2:00 minute Row/Ski Erg/Airdyne +
2:00 minute rest
3 sets
5 minute intermission after 3rd set
Then:
Phase III
1-12 Team Box Jump Ladder (24/30″)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

The Two-Kettlebell Swing is different enough from the regular swing to force the athlete to make some adjustments. There is always a higher neurological demand when you are holding an implement in each hand verses having two hands on one implement.


I’ve said it before and I’ll say it again. Thursday is the hardest day in the gym.