1.17.13 Power Endurance, IWT (Strength/Power Emphasis)

Workout
5 minute easy row, ride, run, jump rope, etc…
Then:
3×5 Wall Squats
20x Balancing Leg Swings
3x Lunge Matrix 
Then:
Prep shoulders/spine for overhead work
Then:
5x KB Strict Press + 
3x KB Push Press +
2x KB Push Jerk
3 sets (progressive load, to warm-up)
Then:
Phase I
7x Heavy KB Push Jerk +
1:00 minute “Hard” Row/Ski/Airdyne +
2:00 minute rest
3 sets
5 minute intermission
Then:
Phase II
15m Heavy 45 Degree Walking Lunge +
1:00 minute “Hard” Row/Ski/Airdyne +
2:00 minute rest
3 sets
5 minute intermission
Then:
Phase III
15x Bulgarian Bag Full Moons +
Round 1: 20x Split Jumps 
Round 2: 20x Jump Squats
Round 3: 20x Alternating Lunges
Round 4: 20x Speed Squats
Rest as needed between rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Notable Accomplishments
[gp_workout2]
 
Photos
Seth has been out of the gym for a while. Today was his first IWT in many months. It hurt...bad. Welcome back my friend.

Seth has been out of the gym for a while. Today was his first IWT in many months. It hurt…bad. Welcome back my friend.