3.5.13 Power Endurance

Workout 1
 5 minute easy row, ride, run, jump rope, etc…
Then:
3×5 Wall Squats
20x Balancing Leg Swings
30m Heel-to-Toe Walks (SLOW)
2×10 Shoulder Dislocates
3×5 Push-ps
3×5 Tuck Jumps
Then:
“Big Five 55”
10-1 Ladder of the following movements:
BB Push Press (135/75)
Goblet Squat (70/45)
Dips
Box Jump (30″/24″)
Toes-to-Bar
Rest 5 minutes 
Then:
“Cool Down” with a 500m Row/Ski 
OR
“Primal Sprint Tri”:
500m Ski +
50 Calorie Airdyne +
500m Row
for time
Then:
Cool Down
 
Participants
500m Row:
[gp_workout1]
 
Workout 2
Work up on CJ 
Then:
3-Position Clean (floor, above knees, hang)
3 sets @ 185-225#
Then:
1x Heavy Clean and Jerk @ 205-245# +
2x Bar Muscle-up +
3x Strict Pull-up +
4x Toes-to-Bar +
5x Bench Press @ 205-225#
5 rounds, rest while other player goes
Then:
“Primal Sprint Tri”:
500m Ski +
50 Calories on Airdyne +
500m Row
Record time
Then:
Cool Down
 
Results
“Primal Sprint Tri”:
[gp_workout2]
 
 
Coach’s Comments
N/A
 
Photos
You have to practice Toes-to-Bar as if you're able to get your toes to the bar. Because at some point the strength will be there and it will happen.

You have to practice Toes-to-Bar as if you’re able to get your toes all the way to the bar, even if you can’t. Move with intention. Because at some point the strength/power will be there and it will happen.

Land with control. The sound the feet make on the box should be firm but soft. No squeaking sounds. That means you're just barely making it.

Land with control. The sound the feet make on the box should be firm but soft. No squeaking soles. That means you’re just barely making it and/or out of control.

Turning the KB over the Goblet Squat is just more ergonomical. Even smaller athletes can support more weight this way.

Turning the KB over during Goblet Squats is just more ergonomical. Even smaller athletes can support and control more weight this way.

I gave a few of our guys/girls a shot at the Primal Sprint Tri today at the end of the workout. It's a crushing combination and never gets easier. As your fitness improves you simply go faster. There's no way around the pain. So suck it up and just do it.

I gave a few of our guys/girls a shot at the Primal Sprint Tri today at the end of the workout. It’s a crushing combination and never gets easier. As your fitness improves you simply go faster. There’s no way around the pain. So suck it up and just do it.

 

Some athletes chose to do ring dips instead of stationary dips today. Make sure the shoulders contact the rings in the bottom position and that the elbows lockout fully at the top. If you can do that then ring dips are appropriate.

Some athletes chose to do ring dips instead of stationary dips today. Make sure the shoulders contact the rings in the bottom position and that the elbows lockout fully at the top. If you can do that then ring dips are appropriate.

Jim staying focused during Toes-to-Bar.

Jim staying focused during Toes-to-Bar.

It's nice to have someone in your hear during the Sprint Tri. There are moments during the workout where thoughts can sour. Positive encouragement is helpful.

It’s nice to have someone in your hear during the Sprint Tri. There are moments during the workout where thoughts can invariably sour. Positive encouragement always helps.