3.2.13 Strength, Power Endurance by admin | Mar 2, 2013 | Today in The GymWorkout 1 5 minute easy row, ride, run, jump rope, etc… Then: 3×5 Wall Squats 2×10 Squat 3x (5x Shoulder Dislocates + 5x OHS) Then: 5 minute squat clinic Then: 15m each movement: Lunge Reverse Lunge Bear Crawl Reverse Bear Crawl Crab Walk Forward Crab Walk Backwards Gorilla Hop (L) Gorilla Hop (R) Inchworm Spider Crawl Frog Hop Duck Walk Then: Front Squat Strength Ladder 1o reps 9 reps 8 reps 7 reps 6 reps 5 reps 4 reps 3 reps 2 reps 1 rep Chase each set with a Triple Jump Then: Cool Down with 300s Wall Sit Participants Front Squat PRs: [gp_workout1] Workout 2 2000m Row for time Rest 5-8 minutes Then: 21-15-9 Thruster + Pull-up for time Rest 5-8 minutes Then: 8 minute running clock Climb the ladder as high as possible 2x HSPU + 30x DUs 4x HSPU + 30x DUs 6x HSPU + 30x DUs, etc… Rest 5-8 minutes Then: 5 rounds for time 15x OHS + 400m Run Results 2000m Row, “Fran,” 8-min Ladder, OHS/Run: [gp_workout2] Coach’s Comments N/A Photos George is a good mover, which is why he’ll ultimately be a good weightlifter. Today he Front Squatted 200#. In the next few months it will undoubtedly be 225#. A year from now perhaps 300#. Byron won the last workout of the day by a second over James. Flying through the OHS portion of the circuit was one reason why.