3.21.13 Power Endurance, Strength

Workout 1
Throw Medicine Balls (5 minutes)
Then:
2×5 Wall Squats
Then:
KB Complex:
10x Halos (L/R)
10x ATW (L/R)
10x Figure 8’s (5xL/5xR)
10x Goblet Squat
10x Snatch (L/R)
10x Windmill (5xL/5xR) 
1x TGU (each side)
Then:
Three Man Tag-Team “Heavy” Rope Pull/Sprint
4-3-2-1
As many rounds as possible in 15 minutes
Then:
500m Row +
21x KB Snatch (each arm) @ 40#/25# +
400m Run
3  rounds
Rest 2 minutes between rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
5 minutes to get warm
Then:
3×15 (each direction) Bulgarian Bag Halos
3×5 Wall Squats (toe the wall)
4×10 KBS (40, 50, 60, 70)
 Then:
Work up to heavy single in Deadlift (5-6 sets)
Then:
Bench Press Clusters @ 3RM
1-1-1-1-1
Rest 15s between reps
4 sets
Rest at least 4 minutes between sets
Then:
Cool Down
 
Results
Heavy DL Single, Bench Press Cluster
[gp_workout2]
 
Workout 3
Work up to Heavy Single in DL (5-6 sets)
Then:
Death by Pull-ups
1st minute do 1x Pull-ups
2nd minute do 2x Pull-ups
3rd minute do 3x Pull-ups
Continue to failure
Then:
Row 1000m for time
 
Results
1RM DL for the day:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Push the pace on the team rope pull/sprint. It is what you make of it. Try to get as many rounds of 4-3-2-1 as possible in 15 minutes.

Push the pace on the team rope pull/sprint. It is what you make of it. Try to get as many rounds of 4-3-2-1 as possible in 15 minutes.


Shari is a natural weightlifter. I love watching different bodies do the same movement. Everyone has their own little style and mechanical intricacies. Despite all that, it's easy to spot a natural lifter; some who has the ability (genetically) to get into the right positions, execute, and ultimately lift heavy shit.

Shari is a natural weightlifter. I love watching different bodies do the same movement. Everyone has their own little style and mechanical intricacies. Despite all that, it’s easy to spot a natural lifter; someone who has the ability (genetically) to get into the right positions, execute, and ultimately lift heavy shit.


Consistency = progress.

Consistency = progress.


We've put a loft of energy into getting better at rowing. I realize there is still a lot of work to be done when I watch our athletes row during circuits. As it usually the case, athletes become fixated with moving fast and lose focus on the "how" they are moving. Overall it has improved, but it can be better.

We’ve put a lot of energy into getting better on the C2. I realize there is still a lot of work to be done when I watch our athletes row during circuits. As is usually the case, they become fixated on moving fast and lose touch with “how” they are moving. Competitive people have a hard time working on technique, especially if at first it slows them down.