2.12.13 Strength, Power Endurance

Workout
Throw Medicine Balls (various)
Then:
2×10 Shoulder Dislocates
3×5 HR Push-ups
3×8 DB SOTS Press/OHS Combo
3×8 (each arm) KB Tightrope Press
Then:
5×10 Dips
Rest 3 minute between sets
During “rest” perform 8x Toes-to-Bar + 16x KBS @ 60#/40#
Then:
BB Floor Press @ 185/95# +  Burpee
10/1, 9/2, 8/3, 7/4 ,6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
The Tightrope Press is a test of stability. The front heel should be placed as close as possible to the back knee. Pretend as though you are literally balancing on a tight rope. The weight draws the athlete to the side, required a degree of stability few exercises require.

The Tightrope Press should be kept relatively light. Place the front heel as close as possible to the back knee. Pretend as though you are literally balancing on a tight rope. The weight draws the athlete to one side, requiring a degree of stability few exercises require.


A view from the side. Notice how nicely the back knee and weight are aligned vertically. A towel may be necessary for the back knee.

A view from the side. Notice how nicely the back knee and weight are stacked vertically. A towel may be necessary for the back knee.


I was very excited to do this Floor Press/Burpee Combo today. 1. We haven't done Floor Press in forever. 2. Doing burpees with them feels like you're doing push-ups in mud. It's a strange feeling. The volume of pressing today will definitely lead to some soreness tomorrow.

I was very excited to do the Floor Press/Burpee Combo today. 1. We haven’t done Floor Press in forever. 2. Doing burpees with them feels like you’re doing push-ups in mud. It’s a strange feeling, one I happen to think forces you to be more efficient during the Burpee portion of the ladder. The volume of pressing today will definitely lead to some soreness tomorrow.


Alison using the female standard of 95#.

Alison using the female standard of 95#.


If you don't have a rack to rack and re-rack the barbell a partner will be needed. Today we used a three player rotation. Be mindful of picking up the barbell with a flat back while handing it to your partner.

If you don’t have the proper squat rack a partner will needed to hand you the bar. Today we used a three player rotation: Press, Burpee, Rest. Be mindful and pick up the barbell with a flat back when handing it to your partner. Dump the bar after each set and move immediately to burpees.