1.7.13 Power Endurance

Workout 
5 minute easy row, ride, run, jump rope
Then:
2×5 Wall Squats
2×10 Shoulder Dislocates
3×5 HR Push-ups
3×10 KBS (40#, 50#, 60#)
3×5 Tuck Jumps
Then:
15m KBS/Broad Jump @ 35-40# + 
15m Bear Crawl + 
15m Crab Walk + 
15m KBS/Broad Jump @ 35-40# + 
15m Lunge + 
15m Reverse Bear Crawl 
Continuous for 12 minutes (rest while other player goes)
Then:
4x TGU @ ~70% +
10x BB Strict Press @ 65/115# (clean from floor) +
4x TGU +
10x Dips +
4x TGU +
10x Pull-ups +
4x TGU +
10x Burpees
This is one block, do two.
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

I like this latest version of the KBS. It requires high levels of acceleration to get the feet off the floor and even higher levels of deceleration during the landing to keep from getting pulled over. The combination of power and control is nice. Throw in a few Bear Crawls, Crab Walks, and Lunges and it's got the makings of a pretty challenging circuit.