2.27.13 Power Endurance

Workout
5 minutes to sweat
Then:
15m Lunge + 10x Split Jumps
15m Reverse Lunge + 10x Jump Squats
15m Lunge + 8x Tuck Jumps
15m Reverse Lunge + 10x Squats
Then:
15x Goblet Squat @ 40/30 +
40x Explosive Step-up Hops @ 17.5-24″ (leg should be slightly below parallel to floor)
As many rounds as possible in 10 minutes
Rest 5 minutes
Then:
P1 15x Wall Ball Shots (20/14)
P2 Rest
Switch, max rounds in 10 minutes
Then:
Rest 5 minutes
Then:
15m Lunge (hold 2x KB in FC position) + 10-1 Toes-to-Bar (TTB)
Looks like…
15m Lunge + 10x TTB
15m Lunge + 9x TTB
15m Lunge + 8x TTB, etc…
Then:
5-minute easy Airdyne or walk
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
Toes-to-Bar is all about rhythm. I don't care how how you get when you're first learning as long as you perform the movement with rhythm and control. Eventually, over time, you'll develop the strength and power necessary to get your toes to the bar.

Toes-to-Bar is all about rhythm and explosiveness. I don’t care how high you get when you’re first learning as long as you perform the movement with rhythm and control. Eventually, over time, you’ll develop the strength and power necessary to get your toes all the way to the bar. Xeve making it look easy.

Proper.

Proper.

Everyone freaked out today when they saw 40 Explosive Step-up hops on the board, as though it was a misprint or something. No misprint. Choose a box that positions the top leg just below parallel to the floor and explode up repeatedly for forty reps. Repetitions should be swift, powerful, and controlled. As soon as the back foot contacts the floor explode upwards. Switch your feet in the air and repeat quickly. Too high of a box will bog you down and derail power production.

Everyone freaked out today when they saw 40x Explosive Step-up Hops on the board, as if it was a misprint or something. No misprint. Choose a box that positions the top leg just below parallel to the floor and explode up repeatedly for forty reps. Repetitions should be swift, powerful, and controlled. As soon as the back foot contacts the floor explode upwards. Switch your feet in the air and repeat quickly. Too high of a box will bog you down and derail power production. The proper box height is critical.

If you want to master the finer points of Olympic Lifting you have to do it everyday. Dabbling once or twice a week is a waste of time. Lifts that are technical require daily attention. Rob puts in time 5-7 times a week under the bar. His dedication has paid off.

If you want to master the finer points of Olympic Lifting you have to do it everyday. Dabbling once or twice a week is a waste of time. Lifts that are highly-technical require daily attention. Rob is under the bar 5-7 times a week. His dedication has paid off. He’s close to Snatching 275# and Cleaning and Jerking 300#.


Four months ago few athletes in the gym had solid toes-to-bar. So we put more energy into teach them right and now 90% of the gym is very good at them. From now on I plan to focus on learning one new movement a month and not stop until the entire gym is noticeably more proficient. Next is double unders.

Four months ago very few athletes in the gym had the skill, strength, and confidence to do toes-to-bar. So we put more energy into teaching them and now 90% are proficient.