3.14.13 Power Endurance

Workout
5 minute easy row, ride, run, jump rope, etc.
Then:
3×5 Wall Squat 
20x Balancing Leg Swings
Then:
To warm-up…
4x (20s Squat + 10s “Rest” in bottom of Squat – perfect form!)
Then:
4x (20s DB Push Press + 10s “Rest” Hold DBs in OH position)
Then:
4x (20s Mountain Climber + 10s “Rest” in FLR position)
Then:
10x Partner Seated Rope Pull (5 pulls each @ 50-55/30-40)
Then (immediately):
Max reps BB Strict Press @ 95/65 +
Max reps KBS @ 60/40 +
Max reps BB Floor Press @ 185/95
This is one Block, do 3
Rest a bit between rounds
Then:
“Cool Down” with… 
10x DB Lunge + 30s Wall Sit
5 rounds, rest exactly 30s between sets
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
Today was the second time we've done the Seated Rope Pull in the groups. It's a nice Tag Team effort. One man pulls, the other feeds. It's the player's job who feeds to keep the KB as close to the floor as possible. It's the pulling player's job to accumulate all the rope as quickly as possible. The first pulls aren't too bad, but it adds up...quickly.

Today was the second time we’ve done the Seated Rope Pull in the groups. Tag team workouts have the potential to bring out the best in people. One man pulls, the other feeds. It’s the player’s job who feeds to keep the KB as close to the floor as possible. It’s the pulling player’s job to accumulate all the rope quickly. The first few pulls aren’t too bad, but it adds up…quickly.


During the squat hold portion of the 20/10 warm-up "rest" is undertaken in the  bottom position, not the 1/4 squat position, not the shoulders sagging forward position, and certainly not the weight on the front of the feet position. The hold should be perfect, tight, and good enough to support weight if a bar was placed in the front squat position. Well done Sky.

During the squat hold portion of the 20/10 warm-up the “rest” is undertaken in the bottom of the squat, not the 1/4 squat position, not in the shoulders sagging forward position, and certainly not in the weight on the front of the feet position. The hold should be perfect, tight, and good enough to support weight if a bar was placed on the back. Sky in the foreground is demonstrating perfect form. Michael in the background needs to clean it up a bit.


Rob mid-mountain climbers.

Rob mid-mountain climber.