1.11.13 Power Endurance

Workout
Get warm
Then:
3×5 Wall Squat
2×20 Squat (to full depth)
4x (30s Mountain Climber + 30s Rest). No rush, get into the stretch
Then:
Mobility Hips/Spine (Paleo chair, McKenzies, Box Stretches, etc.)
Then:
12-1 Wall Ball Ladder (focus on form and precision, NOT speed)
P1 12x 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 or 15 Calories on the Rower/Ski-Erg
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 OR Ring Push-up
10x KTE/TTB
3 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

Yesterday’s IWT featured the BB Thruster. It had been a while since the last time we did Thrusters. Flexibility pays off. Get deep to access the legs and save the back. As the hips approach extension be ready to drive the barbell off the body. Initiate with the legs and finish with the shoulders. It’s important to note that the bar rests on the body when it’s not being pressed. This too requires flexibility. If you’re unable to rest the bar on the body the arms will take a beating. Sky demonstrating a perfect bottom position, with the arms unloaded, hands fully wrapped around the bar, legs ready to initiate an upward force. 


Any time there’s a movement I want to ‘clean up’ I put it in the warm-up. That way there’s no time component, only an emphasis on form and precise movement. Today that movement was Wall Ball. Any time you emphasize speed you draw the athlete’s attention away from the movement itself and onto going fast. As a general rule I only do circuits or ladders for time for advanced level trainees or with movements that are less complex, like KBS or Presses. 


Tag Team. One player works while the other rests.