1.29.13 Power Endurance

Workout 1
5 minute easy row, ride, run, jump rope, etc…
Then:
3×5 Wall Squat
20x Balancing Leg Swings (all directions)
Then:
KBS / Goblet Squat Combo
10 reps each @ 40#
10 reps each @ 50#
10 reps each @ 60
10 reps each @ 70-80#
Then:
4×10 Bottoms-up KB Snatch (pause 3s at the top of each rep) 
Increase the weight if possible
Then:
4x (30s Ball Slam + 30s Rack Hold)
Rest 1 minute
4x (30s Burpee + 30s FLR)
Rest 1 minute
4x (30s Whipsmash + 30s Squat Hold) 
Rest 1 minute
4x (30s Airdyne + 30s “Arms-Only”)
Rest 1 minute
4x (30s Split Jump + 30s Step-up)
Rest 1 minute
4x (30s Push Press + 30s OH Hold)
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
Throw Medicine Balls
Then:
29 Calories on the Row +
29 Calories on Airdyne +
29 Calories on the Ski Erg
One round to warm-up
Then:
“Happy Birthday Rob”
29 reps each:
KBS @ 50# +
Burpee/Pull-ups +
Box Jump @ 24″ +
Double Unders
Max rounds in 29 minutes
Record total reps
Then:
Cool Down
 
Results
[gp_workout2]
 
Workout 3
5 minute easy row, ride, run, jump rope, etc…
Then:
3×5 Wall Squat
20x Balancing Leg Swings (all directions)
Then:
KBS / Goblet Squat Combo
10 reps each @ 40#
10 reps each @ 50#
10 reps each @ 60
10 reps each @ 70-80#
Then:
4×10 Bottoms-up KB Snatch (pause 3s at the top of each rep) – see photo
Increase the weight if possible
Then:
“Happy Birthday Rob”
29 reps each:
KBS @ @ 35#+
Burpee/Pull-ups (sub 29x Burpee + 29x Jump Pull-up if necessary) +
Box Jump @ 20″
Double Unders
Max rounds in 29 minutes
Record total reps
Then:
Cool Down
 
Results
[gp_workout3]
 
Coach’s Comments
I posted a short video on our YouTube channel on how to improve Front Squat rack position in just three minutes. You can view here.
 
I also added part 2 of “How to” Row. View here.
 
Photos
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I made the Whipsmash high frequency, meaning fast with no resetting between reps. The goal was to create a bit more local fatigue before the "hell-style" Squat hold. It worked beautifully.

I made the Whipsmash high frequency, meaning fast with no resetting between reps. The goal was to create a bit more local fatigue before the “hell-style” squat hold to follow. It worked beautifully.

 

I was proud of Blaz for sticking with the Burpee/Pull-ups. It would have been easy to simply do 29 burpees and 29 jump pull-ups. She knew she had the burpee/pull-ups and decided to grind it out. It certainly slowed her down, but the training effect is irreplaceably good.

I was proud of Blaz for sticking with the Burpee/Pull-ups. It would have been easy to simply do 29 burpees and 29 jump pull-ups. She knew she had the burpee/pull-ups and decided to grind it out. It certainly slowed her down, but the training effect was irreplaceable.


Bottoms Up Kettlebell Snatch

Bottoms Up Kettlebell Snatch