3.28.13 Power Endurance

Workout 1
5 minute easy row, ride, run, jump rope, etc.
Then:
2×5 Wall Squats
20x Balancing Leg Swings
2x15m Lunge + SL Balance + SLDL
4×10 KBS (progressive loading)
Then:
Work up on Deadlift 
3-3-3-3 (increase weight each set) 
Then:
3x Deadlift @ 80% EMOM for 12 minutes 
36 perfect reps
Then:
10-Minute Row/Ski Tag Team Relay
P1 20 Calories on Rower OR 15 Calories on Ski Erg
P2 Rest
Switch, continue for 10 minutes
Record total calories 
Then:
100x Wall Ball to finish (partition as needed)
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
5 minute easy row, ride, run, jump rope, etc.
Then:
2×5 Wall Squat
2x(5/5) Shoulder Dislocates / OHS
3×8 DB SOTS Press
Then:
5-minute squat mobility (T-spine, McKenzies, Band Work, etc.)
Then:
BB Complex, 6 reps each:
Snatch-Grip DL +
Muscle Snatch +
OHS +
Behind-the-Neck Push Press/Jerk
3 sets (stay relatively light)
Then:
1x Behind the Neck Press/Jerk +
3x OHS
Start light, increase weight gradually for 6 sets
Rest as needed between sets
Then:
8-12x Seated DB External Rotation @ 4010 tempo
3 sets
Cool Down
 
Results
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Teaching the deadlift position to class. Main coaching points: Drop the hips, push into the floor, and try to raise the shoulders and hips simultaneously. Common error are not getting the hips down enough, thinking about pulling instead of pushing, and lifting the hips too fast relatively to the shoulders.

Teaching the deadlift position to class. Main coaching points: The torso should be 45 degrees to the floor, push into the floor, and try to raise the shoulders and hips simultaneously. Common errors include not getting the hips down enough, thinking about pulling instead of pushing, and lifting the hips too fast relative to the shoulders.



Rodney working up to a challenging triple.

Rodney working up to a challenging triple.



Muscle Snatch.

Muscle Snatch.