2.11.13 Power Endurance

Workout
5 minute easy row, ride, jump rope, etc…
Then:
3×5 Wall Squats
20x Balancing Leg Swings
10x Goblet Squat + 10x Jump Squats + 5x Tuck Jump
4 rounds to warm-up (30#, 40#, 50# 60#)
Then:
P1 15x Wall Ball 
P2 Rest
Switch, 5 rounds each
Focus on perfect squat mechanics and hitting the target
Then:
5x KB Snatch + 5x OH Lunge with right arm, switch arms
Continue for 30m
This is one round, do 3
Between each round do a descending calorie sprint on Ski/Row/Airdyne
Rd 1 – 20 cals
Rd 2 – 15 cals
Rd 3 – 10 cals
Then:
5x KB Clean + 5x Rack Lunge 
Continue for 30m
This is one round, do 3
Between each round do a descending calorie sprint on Ski/Row/Airdyne
Rd 1 – 20 cals
Rd 2 – 15 cals
Rd 3 – 10 cals
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
 
Keep the shoulder active with the arm overhead. The straighter the better. Once the elbow bends the efficiency of the hold is significantly diminished. Then it simply becomes a contest to see who can suffer through holding their arm over their head longest. The point is to connect the core to the shoulder through the weight.

Keep the shoulder active with the arm overhead. The straighter the better. Once the elbow bends the efficiency of the hold is significantly diminished. Then it simply becomes a contest to see who can suffer through holding their arm over their head longest. The point is to connect the core to the shoulder.

A view from the front.

A view from the front.

Any time I want to practice a movement I put it in the beginning of the workout when the athlete is fresh and there is no concern for time or going fast. The worse time to fine tune skills is under a state of fatigue or during a circuit when the focus is invariably on time. That said, Wall Ball is improving tremendously in the gym.

Any time I want to practice a movement I put it in the beginning of the workout when the athlete is fresh and there is no concern for time or going fast. The worse time to fine tune skills is under a state of fatigue or during a circuit when the focus is invariably on time and not the movement itself. That said, Wall Ball is improving tremendously in the gym.