2.1.13 Power Endurance

Workout
5 minute easy row, ride, run, jump rope, etc…
Then:
3×5 Wall Squats
20x Balancing Leg Swings
2×10 Shoulder Dislocates
3×8 SOTS Press/OHS Combo
Then:
P1 15x KB Swing, M@40#, F@30#  
P2 Slosh Pipe OH Hold for the duration of 15x KBS
P3 Rest 
Rotate players for 8 minutes (to warm-up)
Then:
KB Clean Progression
2×10 @ 2×40#
2×10 @ 2×50#
3×7 @ 2×70#
3×3 @ 2x>70# GO HEAVY!
Then:
10x Heavy DB Thrusters +
20x Strokes on the Rower/Ski Erg (5 build-ups, 10 “ALL-OUT”, 5 cool downs) OR
40s on Airdyne (10s easy, 20s “ALL-OUT”, 10s easy) 
Rest 2 minutes, record peak wattage for each round
5 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
Today's FYF was not a typical suck fest, but it packed a neurological punch. 10 sets of KBS cleans and a few max efforts on the rowers, ski ergs, and Airdyne and you tend to leave the gym feeling a bit zapped. The hours went fast today, which tells me everyone was focused and committed to making the most of their workout.

Today’s FYF was not the typical Friday suck fest people are use to, but it packed a neurological punch. 10 sets of heavy KB cleans and a few max efforts on the rowers, ski ergs, and Airdyne and you tend to leave the gym feeling a bit zapped. The hours went fast today, which tells me everyone was focused and committed to making the most of their workout.