3.13.13 Power Endurance

Workout
5 minute easy row, ride, run, jump rope, etc..
Then:
3×5 Wall Squats
20x Balancing Leg Swings
2×20 Squats
3×8 DB SOTS Press
Then:
5×1-Minute Row/Ski
Get increasingly faster each set
Male row starts @ 250m, female starts @ 230m. Try to improve by 15m/10m respectively each set
Male ski starts @ 250m, females starts @ 215m. Try to improve by 10m each set
Rest plenty between sets
After each set perform 15x Wall Ball + Max Strict Pull-ups
Then:
3x HSPUs OR 3x Ring Push-ups OR 5x HR Push-ups +
5x High Box Jumps
7 rounds
Then:
20s Dead Hang +
5x KB Headcutter
7 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
Lower yourself until the shoulders contact the ring, press to full extension.

Lower yourself until the shoulders contact the ring, press to full extension.


The DB SOTS Press can be humbling. I like to include it on days we do any overhead work. It also lends insight into how stuck or unstuck you are prior to training. Once the athlete gets good and warm this exercise is a lot easier.

The DB SOTS Press can be humbling. I like to include it on days we do any overhead work or just simply to pinpoint thoracic issues. Once the athlete gets good and warm the SOTS Press is a lot easier. Sit into the bottom on a squat position and presses two DBs vertically overhead. Try to rest the weight in the heels, drive the knees out, and fight to keep the arms as vertical as possible as they go overhead.


Be patient on the transition. Performing well on the rower is not always about going back and forth quickly. Drive the legs, open the back, and finish slightly back (as shown). Take your time on the return so you can focus on pulling hard again.

Be patient on the transition. Performing well on the rower is not always about going back and forth quickly. Drive the legs, open the back, and finish slightly back (as shown). Take your time on the return so you can focus on pulling hard again.


Load and explode.

Load and explode.


Apparently the two handed variety of the dead hang was too easy.

Apparently the two handed variety of the dead hang was too easy.