3.4.13 Power Endurance

Workout
5 minute easy row, ride, run, jump rope, etc…
Then:
3×5 Wall Squat
2×20 Squat
2×10 Jump Squat
3×5 Burpees
Then:
Then:
DB Man-Makers
Max reps in 2:00 minutes @ 2×10-15# DBs (Goal >25)
Rest 2 minutes
Max reps in 2:00 minutes @ 2×20-25# DBs (Goal >22)
Rest 2 minutes
Max reps in 2:00 minutes @ 2×30-35# DBs (Goal >20)
Rest 2 minutes
Max reps Burpees in 2:00 minutes (Goal >35)
Then:
20-1 Ball Slam Ladder (25-30/15-20)
Underhand toss the ball to your partner after each round. Ball can not touch the ground during transitions. 
20 minute cap
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
CVD using her hips to press the DBs overhead. When the weight is light it doesn't come as natural, but as the load progressively gets heavier athlete tend to find the most efficient way.

CVD crushing Man-Makers When the weight is light using the legs to press the DBs overhead doesn’t come as naturally, but as the load progressively gets heavier athletes tend to find the most efficient way.

Having a goal for each two minute interval made all the difference for this workout. As the day progressed the goals got tighter and tighter. And by 5:15 they were dialed in perfectly. It would have been a different workout all together if I'd only asked everyone to do as many reps as possible in 2-minutes. But asking them to get at least 25 reps with 2x15# DBs in their hands gave them something to shoot for that demanded clear focus.

Having a goal for each two minute interval made the difference for this workout. As the day progressed the goals for each interval and weight got tighter and tighter. And by 5:15 they were dialed in perfectly. It would have been a different workout all together if I’d only asked everyone to do as many reps as possible in 2-minutes. But asking them to get at least 25 reps with 2×15# DBs, at least 22 reps with 2×25# DBs, at least 20 reps with 2×35# DBs, and more than 35 burpees for the final interval gave them something to shoot for. Geno is clearly focused on the outcome.

 

Use your hips of it's going to be a long day.

Use your hips or it’s going to be a long day.