2.4.13 Strength, Power Endurance

Workout
5 minute easy row, ride, run, jump rope, etc…
Then:
3×5 Wall Squats
20x Balancing Leg Swings
3×10 Goblet Squat (40#, 50#, 60#)
2×10 Jump Squat
Then:
Prep for Front Squats (Band Work, Box Stretches, Rack Squats, Spinal Mobility)
Then:
Find a good weight for 5 reps for Front Squats
Then:
5x Heavy Front Squat +
30s “Hard” Row/Airdyne/Ski 
Rest as needed between efforts.
4 sets
Then:
6x (3 each) Heavy Box Step-up (Hold 2x KBs in FC position) +
30s “Hard” Row/Airdyne/Ski 
Rest as needed between efforts.
4 sets
Then:
10-1 Burpee Ladder (break up each ladder set with a 20s Dead Hang)
OR 
5x Burpee/Pull-ups +
20s Dead Hang
7 rounds
Then:
Cool Down
 
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
My request was simple: go hard for 30s. If you were capable of jumping right back into the Front Squats or Step-ups then the "hard" fell short of expectations. On the other hand, if you were lying on the floor nauseous then you probably mismanaged your efforts too far in the other direction. Energy management is key. Hard means hard, but never at the expense of the finishing. Sometimes we overestimate our abilities or just plain screw up.

My request was simple: go hard for 30s. If you were capable of jumping right back into the Front Squats or Step-ups then the “hard” fell short of expectations. On the other hand, if you were lying on the floor nauseous then you probably mismanaged your efforts too far in the other direction.  Hard means hard, but never at the expense of  finishing the workout. Sometimes we overestimate our abilities and other times we just plain go out too hard too fast. We’ve all learned these lessons at some point.



At the sticking point think about driving the knees outward. Too often we collapse into medial rotation when the load gets heavy. This is the body's natural compensation to "find" the glutes. Driving the knees out facilitates them more consciously and makes for better mechanics and less chance of injury.

At the sticking point think about driving the knees outward. Too often we collapse into medial rotation when fatigue sets in. This is the body’s natural compensation to “find” the glutes. Driving the knees out facilitates them more consciously and makes for better mechanics and less chance of injury.



This sort of knee angle can be crushing, even with light KBs.

This steep of a knee angle can be crushing, even with light KBs. Joe is using 2×40#. He’ll feel this one tomorrow.



Stocked up...for a short while at least.

Stocked up…for a short while at least.