1.18.13 Power Endurance

Workout
5 minute easy row, ride, run, jump rope
Then:
20x Balancing Leg Swings (all directions)
4x (30s Mountain Climber + 30s Actual Rest)
3×10 KBS (progressive loading)
3×8 Burpee
Then:
15m Walking KBS @ 40# + 15m SPRINT +
15m Walking KBS @ 50# + 15m SPRINT +
15m Walking KBS @ 60# + 15m SPRINT +
15m Walking KBS @ 70# + 15m SPRINT +
After Rd 1 do 25x Toes-to-Bar 
After Rd 2 do 75s Dead Hang 
After Rd 3 do 25x Burpee/Box Jumps @ 16-20″
Then:
100m ALL-OUT Row/Ski or 10 Calorie AD @ < 20s +
Static Hold (player choice, see below)
 
Option #1
30s KB Rack Hold
Males @ 2×45-50#
Females @ 2×20-30#
Add 10s each set 
5 rounds
Rest a bit between sets
 
Option #2
30s Wall Sit holding 2xDBs (M@2×30#, F@ 2×20#)
Add 10s each set 
5 rounds
Rest a bit between sets
 
Participants
[gp_workout1]
 
Coach’s Comments
 
Photos
Float the bell just enough to buy time to take two steps. Too little of a swings and the steps have to be rushed. Too much of a swings and you end up wasting energy. The KBS/Sprint combo is hard enough as it is.

Make the KB weightless to buy time to take two steps. Too little of a swing and the steps have to be rushed. Too much of a swing and you end up using too much energy. The KBS/Sprint combo is hard enough as it is.


The rack hold serves many purposes. 1. It reinforces proper posture. 2. It teach the athlete how to control their breath under load. 3. It creates mental chatter. There just something about sitting in one place with 90# strapped to your chest that makes it easy to harbor bad thoughts.

The rack hold serves many purposes. 1. It reinforces proper posture. 2. It teach the athlete how to control their breath under load. 3. It creates mental chatter. There’s just something about sitting in one place with 90# strapped to your chest that makes it easy to harbor bad thoughts.


A more sinister version of an old classic.

A more sinister version of an old classic.

 

Our strong athletes were pulling somewhere in the neighborhood of 16-17s per 100m.

Our strong athletes were pulling somewhere in the neighborhood of 16-17s per 100m.


The monitor never lies.

The monitor never lies.


Renate focused.

Renate focused as time ticks by ever so slowly.


Jordan did a great job hanging this morning. There is never a shortage of effort here. Monday - Sat everyone digs deep. Hard work and no excuses: the values GP are built upon.

Jordan did a great job hanging this morning. There is never a shortage of effort here. Monday – Sat everyone digs deep. Hard work and no excuses: the values GP is built upon.