1.22.13 Power Endurance

Workout
4x500m Row, 500m Ski, or 50 Calorie Airdyne (tag team)
Unstrap the feet for the row, work on form (Click here to learn proper form)
If it slows you down, so be it. 
Then:
Windmill/Goblet Squat Combo
8/8
6/6
4/4
2x(3/3)
Then:
Suicide TGU 
One on each side = 1 set
Do 4 sets (increase load each set)
Then:
10x Box Jump OR 10x KBS +
10x Push-up +
10x Toes-to-Bar
5 rounds – 10 minute cap
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
The number, while not overly impressive, were not the focus today. Instead, we had everyone row with their feet unstrapped to improve mechanics. So while everyone was slower overall, their technique was markedly improved.

The numbers, while not overly impressive, were not the focus today. Instead, we had everyone row with their feet unstrapped to improve mechanics. So while everyone was slower overall, their technique was markedly better.



Move through the hips on the Windmill. The moment the hips lock the movement is over. Otherwise the rest of the movement comes from the spine. No good.

Move through the hips on the Windmill. The moment the hips lock the movement is over. Otherwise the rest of the movement comes from the spine. And what is intended to improve hip mobility becomes a spine-trashing movement. Rachel here is demonstrating proper technique.



The Suicide TGU was a brain child of mine also designed to improve technique. Move from point of stability to point of stability. For many it was a taxing event, the aftermath of which you see here. The weight need not be too heavy to produce an effect, although several of the guys today did 70#.

The Suicide TGU was a brain child of mine designed to improve technique. There’s a short clip on our Facebook page if you want to watch it. For many it was a taxing event, the aftermath of which you see here. The weight need not be too heavy to produce an effect, although several of the guys today did 70#.