3.6.13 Power Endurance

Workout
Throw MBs (various)
Then:
4x15m Lunge + 15m Bear Crawl
20x Balancing Leg Swings
2×10 Shoulder Dislocates
3x(10x KBS + 20x KB Toe Touch)
Then:
2x Weighted Pull-up (vary grips every set)
Rest exactly 2:00, during which time perform 5x Reverse Burpees 
7 sets (35 total Reverse Burpees)
Then:
KBS Swing and Sprint Shuttle
15x KBS @ 40# + 15m Sprint (with KB)
12x KBS @ 50# + 15m Sprint 
8x KBS @ 70# + 15m Sprint
(35 total KBS/Rd)
Rest while partner goes
This is one block, do 3
Then:
60m Farmer’s Carry + Dead Hang
60m/40s, 60m/30s, 60m/20s, 60m/10s
Then (immediately):
35x KB Snatch @ 40/30 (L)
35x KB Snatch (R)
35x KB CJ @ 40-50 (L)
35x KB CJ (R)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
Happy 35th Birthday Robyn Szabo and Amber Carmichael! This one was for you. 
 
Photos
Sets of two allow the athlete to sort of go for it. A few of the guys added 90#. We even had a female add 60#.

Sets of two allow the athlete to sort of go for it. A few of the guys added 90#. We even had a female add 70#.

Mix your grips up often. Difference grips recruit form difference motor unit pools and allow you to stay explosive longer. Aaron being inventive.

Mix your grips up often. Different grips recruit form difference motor unit pools and allow you to stay explosive longer. Aaron being inventive.

Lynn has a focus and intensity about her that I really like. Results for her will come fast.

Lynn has a focus and intensity about her that I really like. Results for her will come fast.

The Farmer's Carry/Dead Hang combo is just plain wrong. But I do it anyway because I value grip training. Having a strong grip has a positive impact on just about all exercises.

The Farmer’s Carry/Dead Hang combo is just plain wrong. But I do it anyway because I value grip training. Having a strong grip translates well to just about every exercise.