4.5.13 Power Endurance

Workout 1
10x BB/DB Biceps Curl +
10x BB/DB Upright Row +
10x BB/DB Bent-Over Row +
10x BB/DB Strict Press +
90s Rest
3 sets to warm-up, rest a bit between sets
Then:
10x Burpees+ 20x Split Jumps + 30m Bear Crawl
3 rounds
Then:
Work up on DL (no more than 4 sets)
Then:
10 minutes of the following…
5x DL @ 225/155 + 
10x DB Push Press @ 2×30/20
Then:
Rest 5 minutes
Then:
8x Ring Dips (or stationary) +
20x Wall Ball 20/14 +
30x Double Unders OR 90x Single Unders
Max rounds in 12 minutes
Then:
“Cool Down” with 5x15m Wheelbarrow Walk OR Push-up Hops, tag team style.
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
The last two Friday's have lived up to the hype. Overall, everyday in the gym is getting harder. As your athlete's fitness levels improve we have to dose out more, come up with new and inventive ways to push the envelope, and hope what we're doing is enough to stimulate growth. More often than not volume is our primary mode of adaptation. I like to force my athlete to adjust to piles and piles of volume; two-three dirty circuits per hour with long preparatory warm-ups. But lately I've interjected more intensity; shorter circuits with heavier loads, emphasizing the neural aspects of the fitness continuum. I'm uber excited where it's going. We're doing things in our general preparation training now we weren't doing even three months ago. Today for example there were probably 20 athletes who did Double Unders.

The last two Friday’s have lived up to the hype. Overall everyday in the gym has gotten harder. As our athlete’s fitness levels improve we have to dose out more, come up with new and inventive ways to push the envelope, and hope what we’re doing is enough to stimulate growth and avoid stagnation or plateaus. More often than not volume is our primary mode of adaptation. I like to force my athletes to adjust to piles and piles of volume before anything; two to three dirty circuits per hour with long preparatory warm-ups and a “cool down.” But lately I’ve interjected more intensity; shorter circuits with heavier loads, emphasizing the neural aspects of the fitness continuum. I’m uber excited where it’s going and can see the results immediately. The foundation they all have is the biggest reason why I think it’s work so well. If I’d jumped too quickly into intensity without the base being stable and broad the result would have been much different; less effective; and perhaps even dangerous. We’re doing things in our general preparation training now we weren’t doing even three months ago and I’m confident the trend will continue.