2.7.13 Power Endurance, IWT

Workout
5 minute easy row, ride, run, jump rope, etc…
Then:
3×5 Wall Squat
2×20 Squat
2×20 Mountain Climbers
3x (5x Burpee + 15m Bear Crawl + 15m Walk Back)
3×5 Tuck Jump
Phase I
12x Heavy Ball Slam @ 30/40 +
2:00 minutes of Burpee/Broad Jumps (6′ minimum jump) +
2:00 minutes rest
3 sets
5 minute intermission after 3rd set
Then:
Phase II
12x Bench Press +
4x (20s Mountain Climber + 10s FLR) +
2 minutes rest
3 sets
5 minute intermission after 3rd set
Then:
Phase III
15m Heavy KB Bear Crawl +
L-Hang to Failure
4 rounds
Rest as needed between rounds
< 2:30 cumulative L-Hang = 1-minute ALL OUT Airdyne at the end of the workout.
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
The L-Hang was my attempt to fry the abdominal wall a little more after KB Bear Crawls. Each athlete had to accumulate a minimum of 2:30 over 4 rounds. The penally: 1 minute on the Devil's Tricycle.

The L-Hang was my attempt to fry the abdominal wall a little more after KB Bear Crawls; a mini-corefest if you will.  Each athlete had to accumulate a minimum of 2:30 over 4 rounds. The penally for less than 2:30: 1 minute on the Devil’s Tricycle.

Bobby throwing around the 90s. Latissa told me we need to start doing more core work. I responded by saying every exercise we do is a core exercise. What we need to do if be more aware of our core more and realize the contribution it can have on every exercise performed in the gym, not just the ones in which it's isolated.

A few clients today told me we need to start doing more core work. I responded by saying every exercise we do is a core exercise of some degree. What we need to start doing is being more aware of our core and realizing the contribution it has during every exercise performed in the gym, not just the ones in which it’s isolated.



Each jump must be a minimum of six feet long. Find your mark and go for it.

Each jump must be a minimum of six feet long. Find your mark and go for it.