1.5.13 Strength, Power Endurance

Workout
5 minutes to sweat
Then:
20x Balancing Leg Swings (each direction) 
2×5 Wall Squats
2x15m Lunge + Balance + SLDL
100x Alternating Supermans (partition as needed)
Then:
Work up to 5RM Sumo DL
10-8-5-5-5
Then:
Sumo Deadlift Wave Loading
2x (5-3-1)
If your 5RM Sumo DL is 225# your 5-3-1 Wave would be as follows:
5 reps @ 225#
3 reps @ 255#
1 rep @ 275#
Rest 3 minutes between sets
During ‘rest’ perform 150m Row/Ski + 18x Split Jumps
Then:
Cool Down
 
Results
[gp_workout1]
 
Workout 2
5 minute easy row
Then:
3×5 Wall Squat
2×20 Squat (to full depth)
4x (30s Mountain Climber + 30s Rest). No rush, get the stretch
Then:
10-1 Wall Ball Ladder (still warming up)
P1 10x Wall Ball
P2 Rest
Switch, continue to 1 rep each
Then:
Burpee/Box Jump + Sprint Team Ladder
P1 10x Burpee/Box Jumps + 20 Calories on Airdyne
P2 Rest
Switch, then:
P1 9x Burpee/Box Jumps + 20 Calorie Sprint
P2 Rest
Switch, then:
P1 8x Burpee/Box Jump + 20 Calorie Sprint
P2 Rest
Switch, and so on and so forth…continue to 1x Burpee/Box Jump + 20 Calorie Sprint
Then:
10x “Strict” Push-ups
10x KTE/TTB
3 rounds
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos

Latissa has done everything I have asked her to do. She is consistent, trains VERY hard, eats a proper diet, and has the Will to improve. It’s never a surprise when these ingredients produce new PRs on a regular basis. Tissa pulling 255#.