2.19.13 Power Endurance

Workout 1
5 minute easy row, ride, run, jump rope
Then:
3×5 Wall Squats 
20x Balancing Leg Swings
3×6 Deck Squat
3x15m Lunge + SL Balance + SLDL (BW, 2×15#, 2×20-25# DBs)
Then:
4×5 SL Off-Box Squat
Then:
6x Heavy Lunge +
6x Explosive Step-up Hop @ 16-24″
5 sets, rest 2 minutes between sets
During “rest” perform 6x HR Push-ups and 6x Tuck Jumps
Then:
4×10 Ball Slam/Burpee (30/20)
Between each set perform:
Rd 1: 30x KBS @ 40/30 (unbroken)
Rd 2: 25x KBS @ 50/40 (unbroken)
Rd 3: 20x KBS @ 60/50 (unbroken)
Rd 4: 15x KBS @ 70-90/55 (unbroken)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Bulgarian Bag Warm-up
12x (each) Halos + 16x Squats
12x Halos + 16x Lateral Lunges
12x Halos + 15x Jump Squats
12x Halos + 16x Split Jumps
Then:
1st minute do 1x Pull-up
2nd minute do 2x pull-ups 
3rd minute do 3x pull-ups
Continue to 10x Pull-ups
Then:
2x BB Strict Press + 2x BB Push Press + 2x BB Push Jerk
Start at 75#, increase weight each set for 8 sets
Set 1 @ 75#
Set 2 @ 95#
Set 3 @ 105#
Set 4 @ 135#
Set 5 @ 145#
Set 6 @ 155#
Set 7 @ 165#
Set 8 @ 175#
Rest as needed between sets
Then:
“Primal Sprint Tri”
500m Ski +
50 Calories on Airdyne +
500m Row
Then:
Cool Down
 
Results
Primal Sprint Tri
[gp_workout2]
 
Coach’s Comments
I had to add a “rest” into the Lunge / Step-up combo as the day progressed. The morning groups were flying through it with little regard for recovery, which in my mind tells me the weights were far too light. To remedy the situation I made the later groups go very heavy and built in a “rest” to ensure they at least recovered some for the next set. Either way the workout will leave a mark for a few days, it’s just a question of how big. 
 
Photos
Slow and streaky. The aim is to prepare the back and hamstrings for the work ahead.

Slow and steady. The aim is to prepare the back and hamstrings for the work ahead.

I don't believe in Pistol Squats. The biggest reason being the position the back. Every effort should be made to keep the chest high and proud as you sink into the bottom position. In this photo Lelia is losing that battle.

I don’t believe in Pistol Squats. The biggest reason being the position the back. Every effort should be made to keep the chest high and low back flat as you lower toward the floor. In this photo Lelia is losing that battle.

Better.

Better.

I commissioned Byron to build me some more boxes. I plan to use them fully this Friday. The timing was perfect. Thank you Byron.

I commissioned Byron to build me some more boxes. I plan to use them fully this Friday. The timing was perfect. Thank you Byron.


After each set of Partner Ball Slam/Burpee perform a heavy set of KBS. As the reps go down the weight should go up. Each set MUST be unbroken and high enough to look under the bell.

After each set of Partner Ball Slam/Burpee perform a heavy set of KBS. As the reps go down the weight should go up. Each set MUST be unbroken and high enough to look under the bell.



When you get to your feet from the Deck Squat pause for a moment to ensure your squat mechanics are sound. Lifts the chest, drive the knees out, and keep the KB close to the body. The biggest mistake people make is rushing up out of the bottom once they get to their feet.

When you get to your feet from the Deck Squat pause for a moment to ensure your squat mechanics are sound. Lift the chest, drive the knees out, make sure the feet are flat, and keep the KB close to the body. The biggest mistake people make is rushing up out of the bottom once they get to their feet. Of course this requires flexibility, but that’s the aim of the exercise. Take your time and try to do ti right every time.



Jump with intention during the Tuck Jump. Aggressively drive the knees to the chest.

Jump with intention during the Tuck Jump. Aggressively drive the knees to the chest.