2.23.13 Recovery, Named Workout, Power Endurance

Workout 1
800m Run
Then:
Five Object Shuttle (carry the following objects from one end of the gym to the other as quickly as possible)
-Heavy MB
-45# Plate
-2×50# KB
-45# DB
Player one moves all of the objects while players two rests
3 rounds each
Then:
Practice Reverse Burpee
Then:
P1 7x Reverse Burpees
P2 Battleropes (various) for the duration of Reverse Burpees
Switch, 5 rounds each
Then:
P1 7x (each direction) BB Russian Twists
P2 Whipsmash for the duration of Twists
Then:
P1 150m Row/Ski
P2 KB Rack Hold for the duration of Row
Switch, 5 rounds each
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
5 minute easy row, ride, run, jump rope, etc…
Then:
3×5 Wall Squats
2x (15m Forward Lunge + 15m Reverse Lunge)
3×5 HR Push-ups
Then:
Bulgarian Bag Warm-up
12x Halos (each direction) +
Rd 1: 20x Squats 
Rd 2: 20x Lateral Lunge 
Rd 3: 20x Jump Squats 
Rd 4: 20x Split Jumps
Rest as needed between sets
Then:
“Keep Choppin”
200x Squats +
100x KBS (40/30) +
50x Push-ups +
50x Box Jumps (24″/20″) +
100x Squats +
50x KBS +
25x Push-ups +
25x Box Jumps
Record time
Then:
Cool Down
 
Results
[gp_workout2]
 
Workout 3
Workout 3a
10x OHS @ 135#/95# +
10x HSPU +
20x Front Squat @ 135#/95# +
20x Reverse Burpee +
30x Airsquat +
30x Calories on Rower
Time:
5-8 minute intermission
Then:
Workout 3b
12-9-6-3
Snatch @ 95# + Burpees
5-8 minute intermission
Then:
5x Squat Clean @ (135/95) +
10x Toes-to-Bar +
15x Wall Ball (20/14)
10 minute AMRAP
Then:
Cool Down 
 
Results
Workout 3a, Workout 3b, Workout 3c:
[gp_workout3]
 
Workout 4 – Primal Kids
Begin with a trail run (1/4 mile)
Then:
Throw Medicine Balls (various)
Then:
3×5 Wall Squats
20x Balancing Leg Swings
Then:
Locomotor Warm-up (5 minutes)
A few skips, shuffles, and crawls
Then:
6-Minute Tag Team Shuttle (outside)
P1 50 yard Sprint
P2 Rest
Switch, repeat for 6 minutes
Then:
KB Complex:
10x Halos (L)
10x Halos (R)
10x ATW (L)
10x ATW (R)
10x SA KBS (L)
10x SA KBS (R)
10x Goblet Squat
2 sets (increase load on 2nd set)
Then:
5x Pull-up +
10x Push-up +
15x Squat +
60m KB Farmer’s Carry
5 rounds
Then:
Cool Down
 
 
Coach’s Comments
I had a few extra minutes this morning before class started so I threw together what a typical strength workout for our upcoming Strength Class might look like. The pace overall is much slower, with an emphasis on control, mobility, and technical proficiency. Rushing into intensity is a common mistake. The aim of this class is to establish a solid foundation so that further gains in strength are not only possible but a natural expression of continued proficiency. 
 
Sample Strength Class Workout
5 minute easy Airdyne, Row, Ski
Then:
3×5 Wall Squat 
20x Balancing Leg Swings
5×10 Goblet Squat (progressive load)
Then:
BB Complex (Clean-grip):
DL +
Bent-Over Row +
Muscle Clean +
Front Squat +
Push Press
3 sets (light, form focus)
Between sets do mobility work 
Then:
Work up on Front Squat (5 sets)
Something like…
5 reps @ 95#
5 reps @ 115#
5 reps @ 135#
5 reps @ 155#
5 reps @ <155#
Increase load each set @ 3110 tempo
Then:
BB Strict Press + Strict Pull-up
5/1, 4/1, 3/2, 2/3, 1/4
Then:
Cool Down
 
Photos
 
I like to use a variety of objects during the shuttle. It forces the athlete to carry them in different ways, which makes for a good warm-up.

I like to use a variety of objects during the shuttle. It forces the athlete to carry each object differently, which makes for a good warm-up.

For some the shuttle is a competition. Rob and Ashley were racing the entire time. Fine by me, as long as they don't wear themselves out for 'real'work to come. There's nothing wrong with a little competition as long as it's safe and pushes the athlete in a way that's productive and meaningful.

For some the shuttle is a competition. Rob and Ashley were racing the entire time. Fine by me, as long as they don’t wear themselves out for ‘real’ work to come. There’s nothing wrong with a little competition as long as it’s safe and pushes the athlete in a way that’s productive and meaningful.


One player does Russian Twists while the other does Whipsmash for the duration. It's not necessarily about getting a lot of reps. It's more about doing good quality reps. So take it one at a time and put the most into each one.

One player does Russian Twists while the other does Whipsmash. For the Whipsmash it’s not necessarily about doing a lot of reps. It’s more about doing good quality reps. So take it one at a time and put the most into each one. It doesn’t make it any easier, it just makes it more productive.

Sub 20:00 is a very good Choppin time. Xeve finished in 19:59. Tony later that morning was able to get he best male time of the week at 18:33.

Sub 20:00 is a very good Choppin time. Xeve finished in 19:59. Later that morning Tony managed 18:33.

Unlock the hips so you can use them. Locking the hips not only diminishes power output, but it trashes the spine in the process. Good job Aubs.

Unlock the hips so you can use them. Locking the hips not only diminishes power output, but it trashes the spine in the process. Good job Aubs.