4.15.13 Power Endurance

Workout
2×5 Wall Squats
2×20 Squats
Then:
5x Windmill (each arm) + 10x HR Push-up
3 rounds to warm-up
Then:
30x TGUs
10 reps @ 30#
10 reps @ 40#
6 reps @ 60#
4 reps @ 70-90#
Slow and steady
Then:
Max Reps Barbell Floor Press (185/95) +
3 min AMRAP of…
7x Burpees +
4x Toes-to-Bar
Rest 3 minutes between rounds
4 sets starting back at Floor Press
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
The Floor Press is always a favorite in the gym. While the range of motion is limit by the floor, it's easier on the shoulders and places extra emphasis on the triceps and terminal elbow extension.  The only difficult part is getting the bar into position. Have a partner Sumo Deadlift you the bar. When your set is over simply dump it behind you far enough back to clear the head. Xeve repping it out.

The Floor Press is a gym favorite. While the range of motion is limit by the floor, it’s easier on the shoulders and places extra emphasis on the triceps and terminal elbow extension.
The only difficult part is getting the bar into position. Have a partner Sumo Deadlift you the bar. Never try to pick it up form the floor, unless of course you want to rip your subscapularus off. When your set is over simply dump it behind you far enough back to clear the head. Xeve repping out 185#.


Sometimes the standard load isn't enough. If your first set exceeds 20 reps the weight is too light. I prefer to see people land somewhere between 10-15 reps on their first sets and try to hold on for all subsequent sets. The goal is to minimize the drop off, but the reality is the drop off happens. Alison pressing

Sometimes the standard load isn’t enough. If your first set exceeds 20 reps the weight is too light. I prefer to see people land somewhere between 10-15 reps on their first set and then try to hold on for all subsequent sets. The goal is to minimize the drop off, but the reality is the drop off happens, it’s just a matter of when and how badly, especially is you’re truly going to the edge on every set. Alison pressing 110#.