3.16.13 Power Endurance

Workout
5 minutes to get warm
Then:
15m Lunge + 10x Split Jumps
15m Reverse Lunge + 10x Jump Squat
15m Lunge + 5x Burpee
15m Reverse Lunge + 10x Squat
2 sets (rest a bit between sets)
Then:
Goblet Squat / KBS Combo
10 reps each @ 30#, 40#, 50#, 60#
Then:
Back Squat + 6x (3 each) Explosive Step-up Hop
10/6, 9/6, 8/6, 7/6, 6/6, 5/6, 4/6, 3/6, 2/6, 1/6
Then:
For 8-minutes rotate through the following:
Two KB Overhead Hold to failure
Plate Pinch to failure
L-Sit to failure
Then:
Cool Down 
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
It's been a while since we've Back Squatted. I can tell everyone is getting more flexible because I was impressed with depth and position across the board this morning.

It’s been a while since we’ve Back Squat. I can tell everyone is getting more flexible because I was impressed with depth and position across the board this morning. It’s also interesting to note those who are natural squatters and those who aren’t. Shari is the former.



Chase each set of Back Squats with six Explosive Step-up Hops. Drive through the top leg and try to catch as much air as possible per rep. As soon as the bottom foot hits explode up into the next effort.

Chase each set of Back Squats with six Explosive Step-up Hops. Drive through the top leg and try to catch as much air as possible per rep. As soon as the bottom foot hits explode up into the next.



For the Static Hold circuit today I chose more obscure holds. Exhibit A: The L-Sit. Chest proud, legs parallel to the floor. Anything close to a minute is damn good.

For the Static Hold circuit today I chose more obscure holds than usual. Exhibit A: The L-Sit. Chest proud, legs parallel to the floor. Anything close to a minute is damn good.



Exhibit B: the plate pinch. Leave a small amount of space between the palm of your hand and the plate to stress the finger flexors more than the forearm flexors. It burns so good.

Exhibit B: the plate pinch. Leave a small amount of space between the palm of your hand and the plate to stress the finger flexors. It burns so good.



Another view.

Another view.



Exhibit C: Two KB Overhead Hold. Good spinal position is paramount to extend this hold to any respectable amount of time. Stack the wrist, shoulder, spine and hips to ensure a long hold. Any deviation from vertical complicates the hold enough to drastically reduce your ability to maintain it.

Exhibit C: Two KB Overhead Hold. Good spinal position is paramount to extend this hold to any respectable amount of time. Stack the wrist, shoulder, spine and hips to improve your odds. Any deviation from vertical complicates the hold enough to drastically reduce your ability to maintain it.