4.29.13 Tag Team Power Endurance, Strength

Workout 1
3×5 Wall Squat
2×20 Squats
5x10s Shoulder Dislocates
2×5 Burpees 
2×5 Tuck Jumps
Then:
“Death By”…KB Shuttle
1st minute shuttle a KB (40/30) 15m
2nd minute shuttle a KB 30m
3rd minute shuttle a KB 45m, etc.
Try to complete 10 minutes
Then:
Alternating Partner AMRAPs (if single player rest 1 minute between efforts)
12 minute AMRAP
12x Wall Ball +
12x Box Jump
Rest 3 minutes
Then:
10-minute AMRAP
5x Thrusters @ 135/95 +
200m Sprint on Rower/Ski Erg OR 20 Calories on Airdyne
Rest 3 minutes
Then:
8-minute AMRAP
8x Toes-to-Bar +
8x Burpees 
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
3×5 Wall Squats
20x Balancing Leg Swings
2×10 Shoulder Dislocates
3×10 Split Jumps
2×5 Tuck Jumps
Then:
6×2 High Box Jump (get the nervous system going!)
Then:
BB Complex, 6 reps each (clean-grip):
DL +
Bent-Over Row +
Front Squat (clean the bar into position) +
Strict/Push Press +
Back Squat +
Pull-up
3 sets (go up each set, but keep it light – form focus)
Then:
Work up on Front Squat (5RM)
Then:
Front Squat Wave
2x (5-3-1)
Rest plenty between each set
Try to increase load 5% on second wave
Then:
Cool Down
 
 Results
Final Front Squat Wave (5-3-1):
[gp_workout2]
 
Workout 3
 Get warm
Then:
2×5 Wall Squat
2×10 Shoulder Dislocates
Then:
Standard Birthday Workout
47x Lunges +
47x Squats +
47s Wall Sit
2 rounds
Then:
“Getting Old Sucks”
Round 1:
19x Burpee/Pull-ups +
66x KBS @ 50/35+
47 Calories on Rower
Round 2:
19x Burpee/Box Jumps +
66x Wall Ball 20/14 +
47 Calories on Ski Erg
Round 3:
19x Reverse Burpees
66x Ball Slams
47 Calories on Airdyne
Then:
Fall Down
 
Participants
[gp_workout3]
 
Coach’s Comments
Just finished an article called “Primitive Practices. Savage or Salvation?” It’s a newer version of an older article I first wrote for the original Go Primal website. Should be available either tomorrow or Wednesday. 
 
Photos
Finally, after 3 weeks of waiting they have finally arrived. Unfortunately I'll have to wait another day. No  heavy lifting planned for tomorrow.

Finally, after 3 weeks of waiting they have finally arrived. Unfortunately I’ll have to wait another day. No heavy lifting planned for tomorrow.



The "Death by" KB Shuttle is a deceptively potent warm-up. It starts out nice and easy and suddenly when you get to 5 or 6 minutes it's a totally different ballgame.  The goal today was to complete the 10th minute.

The “Death by” KB Shuttle is a deceptively potent warm-up. It starts out nice and easy and suddenly at the 5 or 6 minute it turns into a totally different ballgame. The goal today was to complete the 10th minute. Most did, some didn’t.



Another view of the shuttle.

Another view of the shuttle.



Happy Birthday Scott. "Getting Old Sucks" was what I named today's workout. In retrospect I wish I'd made it a 47 minute AMRAP. But it was challenging nonetheless.

Happy Birthday Scott. “Getting Old Sucks” was the name of today’s special Birthday workout. In retrospect I wish I’d made it a 47 minute AMRAP. But it was challenging nonetheless.