3.1.13 Power Endurance

Workout 
5 minute easy row, ride, run, jump rope, etc…
Then:
3×5 Wall Squat
4x (20s Squat + 10s Rest)
3×5 1 & 1/2 Goblet Squat
3×5 Burpees
Then:
Work up on Sumo Deadlift
5-5-5-5 (increase load each set until you find a challenging five)
Then:
5x Sumo DL +
10x Heavy DB Push Press 
Max rounds in 12 minutes
Rest 5 minutes
Then
8x Pull-up + 8x Burpees + 8x Dip + 10 Calories (Row/Ski/Airdyne) +
7x Pull-ups + 7x Burpee + 7x Dips + 10 Calories +
6x Pull-ups + 7x Burpee + 6x Dips + 10 Calories, etc…
Continue 1 rep each + 10 Calories
20 minute cap
Then:
Cool Down
 
Participants
[gp_workout1]
 
Noteable Accomplishments
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Even though the Tuck Jumps are a warm-up they should still be done explosively. The goal is to excite and stimulate the nervous system.

Even though the Tuck Jumps are part of the warm-up they should still be done as explosively as possible. The goal is to excite and stimulate the nervous system.


Bobby is much more flexible than he was at this time last year. Twelve months ago this position was unattainable.

Bobby is much more flexible than he was at this time last year. Twelve months ago this position was unattainable.


Jason looking balanced and stable in the catch.

Jason looking balanced and stable in the catch.