1.21.13 Power Endurance

Workout
5 minute easy row, ride, run, jump rope, etc…
Then:
3×5 Wal Squats
20x Balancing Leg Swings
2×20 Squats
2×5 Burpees
Then:
KB Complex:
10x Halos (L/R)
10x ATW (L/R)
10x Figure 8’s
10x Goblet Squats
10x Snatch (L/R)
2 sets (increase weight for second set)
Then:
Practice KB “Headcutters”
Then:
7x KB “Headcutter” every minute on the minute for 10 minutes, M@45-50#, F@25-35#
70 total reps
Then:
10x Snatches (5 each arm) every minute on the minute for 10 minutes, M@40#, F@20-25#
100 total reps
Then:
P1 4x Rope Pull/Sprint
P2 5x Ball Slam + 5x Burpee for duration of rope pull/sprint
P3 Rest
Switch, 5 rounds each
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
There is a new in-depth video in the Coach’s Vlog on how to row that is MANDATORY for all Go Primal members. 
 
Photos
Unlock the hips and rotate the entire body. A proper pull is one in which the elbow goes behind the back and hand is approximately at the armpit.

Unlock the hips and rotate the entire body. A proper pull is one in which the elbow goes behind the back and hand is approximately at the armpit. It’s no surprise that someone with a history of back pain chooses to do the movement correctly. The correct way is the most spine sparing.



2013's first Athlete of the Month. Congratulations. What does it take to win this honor: consistency, hard work, a positive attitude, and  a desire to get better every day.

2013’s first Athlete of the Month. Congratulations Susan Shey. What does it take to win this honor? Consistency, hard work, a positive attitude, and a desire to get better every day.