January 31st, 2012
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1.31.12 Power Endurance, Strength
January 31, 2012
Workout 1
KB Complex
Then:
30s Sprint on Airdyne +
30s OH KBS +
30s Burpee +
30s Mountain Climber +
60s Rest
5 rounds
Then:
P1 60m Farmer’s Carry
P2 Reverse Plank (elevate feet on a box if necessary) for duration of FC
P3 Rest
Switch, 5 rounds each player
Then:
P1 30x Frog Hop
P2 Dead Hang for the duration of Frog Hop
P3 Rest
Switch, 5 rounds each player
Then:
Cool Down
Results
Xeve S.
Wlises M.
Jen D.
Beau C.
Erica J.
Fiona M.
Aubrey H.
Tammi J.
Rob S.
Niko M.
Hebah F.
Dana K.
Byron D.
Preeti J.
Mathew F.
Billy S.
Jarrod W.
Ashley M.
Keith M.
Latissa H.
Aldo P.
James B.
Sky J.
Erin E.
Jamie Bald.
Joshua C.
Kelli V.
Lavinia D.
Kara S.
Susan S.
Jill P.
John C.
Ashley T.
Jason A.
Bobby M.
Will B.
Jen H.
Chrissy VD.
Beau W.
Ashley C.
Andrew M.
Susan K.
Ale P.
Susan K.
Lizzy M.
Nicole P.
Marcus W.
Brad B.
Richard G.
Darin J.
Chrishna J.
Matt H.
Robert AY.
Kelly R.
Cedric J.
Miguel R.
Marsi B.
Tonya H.
Diana R.
Britni P.
Workout 2
3×12 Band Sprints
Then:
Back Squat Broad Strength Ladder
13@135#
12@155#
11@165#
10@185#
9@205#
8@215#
7@225#
6@245#
5@265#
4@275#
3@295#
2@315#
1@345#
Then:
Cool Down
Results
Back Squat Single:
Chris @ 345#
Rob S. @ 315#
Niko M. @ 285#
Tom R. @ 235#
Jim C. @ 315#
Christian B. @ 235#
James R. @ 275#
Photos
I like the Ski Erg / KBS combo. The Ski Erg closes the hips, the KBS opens them. A perfect compliment.
Band Sprints…a fine warm-up for the legs.
I told the guys yesterday, "hamstrings to calves." This is the proper position. Even if the weight is significantly lighter it's better to achieve this depth than to load up and go halfway down.
