1.31.13 Power Endurance

Workout
5 minute easy row, ride, ski, jump rope, etc…
Then:
3×5 Wall Squats
2×20 Squats
3x15m Lunge + 15m Reverse Bear Crawl
Then:
Squat Prep (i.e. Triceps Band Stretch, Box Stretch, Hold onto MB rack in squat position, etc.)
Then:
Practice KB Lunge Press
Then:
Phase I
15m Heavy KB Lunge Press (15m should be TOUGH!) +
1 minute “Hard” Row/Ski/Airdyne +
2:00 minute rest
3 sets
5 minute intermission after 3rd set
Then:
Phase II
7x Front Squat @ 3010 Tempo +
1 minute “Hard” Row/Ski/Airdyne +
2:00 minute rest
3 sets
5 minute intermission after 3rd set
Then:
Phase III
Farmer’s Carry + Dead Hang
60m/60s, 60m/45s, 60m/30s, 60m/15s, 60m/Failure (<60s dead hang on final set = 20 burpees at the end of the workout)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
I posted a description of my new strength class starting in March. Read more here. 
 
Photos
Dip, drive, and drop into a lunge position. The hands and the bottom knee should be in perfect vertical alignment.

Dip, drive, and drop into a lunge position. The hands and the bottom knee should be in a perfect vertical line.



Going too hard on the first set is a tactic error that rears it's ugly head in later rounds. Bob pulled 302m on his first round, 274m on his second, and 279m on his third. Had he managed his energy better 285m each round would have probably been possible. In my view it's always better to sustain performance rather than have big drop offs.

Going too hard on the first set is a tactical error that rears it’s ugly head in later rounds. Bob pulled 302m on his first round, 274m on his second, and 279m on his third. Had he managed his energy better 285m each round would have probably been possible. In my view it’s always better to sustain performance rather than have big drop offs. We never want to teach our athletes to accept a decline in performance.



The numbers never lie. It gives me direct and immediate feedback on the athlete's performance. It also gives insight into what standards they should be hitting or if the one set for them is either too high or too low.

The numbers never lie. They give me direct and immediate feedback on the athlete’s performance that day. It also gives me insight into what standards they should be hitting or if the one set for them is either too high or too low.