5.18.13 Power Endurance

Workout 
5 minute easy row, ride, run, rope skip
Then:
2×5 Wall Squats
2×10 Squats
2x15m Lunge + Reverse Lunge
3×10 KBS (40, 50, 60)
Then:
“Death By” Bear Crawl
1st minute Bear Crawl 10m
2nd minute Bear Crawl 20m
3rd minute Bear Crawl 30m, etc.
Add 10m every minute. Try to get to 10 minutes.
Then:
10x BB Upright Row/Hi-Pull + 
10x BB Biceps Curl + 
10x BB Bent-Over Row@ 45-65# +
30 second “Hard” Ski Erg/Row +
2:00 minute rest, during which time do 20x Lunges 
5 sets
Then:
10x Heavy KB Cleans +
Hit 1200/600 watts OR 100/80 RPMson Airdyne +
2 minute rest, during which time do 20x Medicine Ball Chest Pass (to self, supine)
3 rounds
Then:
Max reps KBS @ 60-70#/45-50#
>50 consecutive reps = free workout!!!
Then:
Cool Down
 
Results
Max Reps KBS (70/45):
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
The "Death by" Bear Crawl went well this morning. Start at 10m and add 10m every minute. Jen was able to complete the eighth round. Impressive.

The “Death by” Bear Crawl went well this morning. Start at 10m and add 10m every minute. Jen was able to complete the eighth round.



I'm an 'every exercise is a test' type of coach. In other words, never stop evaluating your clients/athlete. The barbell upright row is a great way to assess grip and shoulder strength. The wrists should remain straight and the elbows high. If the wrists are flexed (loose) or the elbows drop it's an indication of poor strength in the prime movers of the shoulder.

I’m an ‘every exercise is a test’ type of coach. In other words, never stop evaluating your clients/athlete. The barbell upright row is a great way to assess grip and shoulder strength. The wrists should remain straight and the elbows high. If the wrists are flexed (loose) or the elbows drop it’s an indication of poor strength in the prime movers of the shoulder. Alison looking strong here.



"Hard" means hard. Give the athlete something to shoot for. Males should be well below a 1:40/500m pace and females below a 1:45/500m pace for the row.

“Hard” means hard. Give the athlete something to shoot for. Males should be well below a 1:40/500m pace and females below a 1:45/500m pace on the rower during the 30s interval.



Maintain a neutral or slightly extended lumbar spine position on the Bent-Over Row. Wrists remain straight and the torso should be fairly still. If you start jerking or rocking the weight is too heavy.

Maintain a neutral or slightly extended lumbar spine position during the Bent-Over Row. Wrists remain straight and the torso should be fairly still. If you start jerking or rocking the weight is too heavy. Do it right or don’t bother. Never sacrifice form for weight.



The results...

The results…