5.23.13 Power Endurance

Workout 1
Tag Team Two-Mile (start slowly, shoot for negative splits each round)
P1 400m Run 
P2 Rest
Switch, 4 rounds each
Then:
P1 15x Bulgarian Bag Full Moons (each direction) 
P2 Rest
Switch, then:
P1 15x Ball Slams
P2 Rest
Switch positions, repeat
Four rounds
Each player does 30 total reps per round
Then:
20x Split Jumps +
10x Burpees +
5x Front Squats
3-4 rounds (not for time)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Prep Shoulders (5 minutes)
Then:
Work up to 3RM Bench Press (4-5 sets)
Then:
5-Rep Bench Press Cluster
4 sets
Rest a lot between sets
Then:
Max Reps @ 55% with Chains
3 sets
Then:
4×8 SA DB Press (support with other arm)
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Teaching the Bulgarian Bag Full Moon. The Full Moon is more demanding on the core than the Halos we typically do. It also costs a lot more metabolically, perfect for a tag team circuit.

Teaching Bulgarian Bag Full Moons. Full Moons are more demanding on the core than the Halos we typically do. It also costs a lot more metabolically, perfect for a tag team circuit.

Aubrey "warming up" with a 1000m Ski.

Aubrey “warming up” with a 1000m Ski.

Ashley has been killing it lately. Going hard hurts. And the harder you are able to push yourself the more the work being done hurts. We are all so programmed to suffer.

Ashley has been killing it lately. Going hard hurts. And the harder you are able to push yourself the more the work being done hurts. We are all so programmed to suffer.

Alison reaching full extension on the second pull.

Alison reaching full extension on the second pull.

Gym essentials.

Gym essentials.