4.9.13 Power Endurance, Strength

Workout 1
Throw MBs (various)
Then:
“Happy Birthday Joe Lewis”
39x KBS +
39x Lunges +
39s Wall Sit
3 rounds to warm-up
Then:
P1 13x Wall Ball + 13x Burpees + 13x Bulgarian Bag Halos (L/R)
P2 Row/Ski/Airdyne (max calories) for duration of P1’s turn
Switch, continue for 39 minutes
Record rounds & total calories
Then:
Fall Down
 
Participants
[gp_workout1]
 
 
Workout 2
2×5 Wall Squat
2x (5x Dislocates + 5x OHS + 5x SOTS Press)
10x Squat (push hands together overhead)
3×10 Jump Squat
Then:
5-Minute Mobility (various)
Then:
BB Complex (Snatch-Grip), 6 reps each:
DL +
Muscle Snatch +
OHS +
Snatch-Grip Pull-up (as wide a grip as possible) 
3 sets (light, to warm-up)
Then:
Work up on Back Squat @ 3010 tempo
8-8-8-8
Final set should be challenging
Then:
Back Squat Tri-Set
8x Back Squat @ 3010 tempo +
8x Walking Lunge (Hold 2x KB in FC position) +
4-6x Back Squat (same load as above)
Rest 3 minutes
3-4 sets
Then:
Cool Down 
 
Results
Back Squat Tri Set and Lunges:
[gp_workout2]
 
 
Workout 3
30m Lunge + 
20x Ball Slam @ 40/25 +
15x KBS @ 55/35 +
10x Pull-up +
5x HSPU
5 rounds (not for time)
Then:
Cool Down
 
Participants
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
5-Minute Mobility. Show the athletes two to three mobility drills and have them spend 5 minutes working through them. Short, sweet, and very effective. This one is a T-spine mobility drill to improve arm position in the OHS and Back Squat.

“5-Minute Mobility.” Show the athletes two to three mobility drills after the warm-up and prior to the meat of the program that day and have them spend 5 minutes working through them. Short, sweet, and very effective. This one is a T-spine mobility drill to improve arm position in the OHS and Back Squat positions.


There's so much to think about when you first start Overhead squatting. It's not as simple as hold the barb overhead and squat. If it was everyone would overhead squat they back squat. The OHS, while some would argue is not necessary for many athlete and is trumped by the front and back squat, is one of the best indicators of overall flexibility I know of. So while it may not be necessary from a task-analysis standpoint, the associated benefits to other lifts and aspects of life make it a worthwhile use of time.

There’s so much to think about when you first start Overhead squatting. It’s not as simple as holding the barbell overhead and squatting. If it was everyone would overhead squat what they back squat. The OHS, while some would argue is not necessary for many athletes and is trumped by the front and back squat, is one of the best indicators of overall flexibility I know of. So while it may not be necessary from a task-analysis standpoint (i.e. the athlete never hold anything above their head), the associated benefits to other lifts and to life in general make it a worthwhile use of time for just about anyone. The easiest way to tell if you need it is to do it. If it feels like shit figure out why and fix it. Fixing it will fix a lot of other things too. Jordan warming up.


More mobility.

More mobility.

 

Today's workout was another Birthday celebration. Player one dictates the pace while player two does their best to accumulate as many calories as possible on the rower, Airdyne or Ski Erg. If you're goal was to win then there was no real rest. Fly through the 13-13-13 Wall Ball, Burpee, Bulgarian Bag Halos and then shred the rower, bike, or ski erg. Oh, and it's 39 minute long. Have fun.

Today’s workout was another Birthday celebration. Happy 39th Joe Lewis. Birthday workouts are a love / hate scenario. One the one hand we appreciate Joe and are thankful to have him in our lives, but on the other hand we despise every year he as been alive because we have to suffer for 39 grueling minutes in “celebration” of his life. Anya here looking focused and working hard.


Smash the quad Kian. Smash the quad.

Smash the quad Kian. Smash the quad.