2.20.13 Power Endurance

Workout
Throw Medicine Balls
Then:
3×5 Wall Squat
2×10 Shoulder Dislocates
3×5 HR Push-ups
Then, 60s each:
KB Halos (L)
ATW (L)
KB Halos (R)
ATW (R)
Then:
3x (5x KB Snatch + 3x Windmill + 1x TGU, switch arms, repeat)
Increase weight each set (i.e. 30#, 40#, 50#)
Then:
Three-Man Rope Pull/Sprint (see video below)
Max Rounds in 3 minutes
Rest 2 minutes, repeat once
Then: 
TGUs
16 reps @ 40/25
10 reps @ 50/30
4 reps @ 60/40
Every 2 minutes perform 10x HR Push-ups
Then:
Player Choice:
500m Row 
OR
500m Ski 
OR
50 Calorie Spint on Airdyne
Record time
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
Lecture #1 of the 2013 Body Comp Challenge is in the books. Thanks to everyone who attended. If you were unable to attend the DVD should be ready by the end of the week. Please don’t forget to do your homework. I’ll be asking you about it over the next few weeks. Good luck. 
 
Photos
The early morning groups set the bar high for the day: 18 rounds completed in 3 minutes. Latissa, James, and Will were able to do 19 later in the day. I was delighted at how competitive it got. Several strategies emerged to improve efficiency, like holding the rope for the pulling player so they could easily find it and sprint.

The early morning groups set the bar high for the day: 18 rounds completed in 3 minutes. Latissa, James, and Will were able to do 19 later in the day to come out on top. I was delighted at how competitive it got. Several strategies emerged to improve efficiency, like holding the rope for the pulling player so they could easily find it and sprint.

Every second counts. Go!

Every second counts. Go!

Even though the aim was the go fast during the TGU portion of the workout it's important to never sacrifice sound mechanics and safety for speed. TGUs are dangerous and can cause injuries if you lose focus for get reckless. Stay focused and move with intention. Speed is a natural by-product.

Even though the object was the go fast during the TGU portion of the workout it’s still important to never sacrifice sound mechanics and safety for speed. TGUs are dangerous and can cause serious injury if you lose focus. Stay mindful and move with intention. Speed is a natural by-product.


Video