2.16.12 Power Endurance

Workout
5 minute ride, row, or ski
Then:
Warm-up
2×20 Squats
4×12 “Spike” Swings
Phase I
12x Two-Handed KB Snatch +
1 minute Ride/Row/Ski +
2 minute rest
4 sets
Rest 5 minutes
Then:
Phase II
4x (2 each) TGU +
1 minute Ride/Row/Ski +
2 minutes rest
4 sets
Rest 5 minutes
Then:
Phase III
8x Ball Slams +
8x KTE/FTH OR Jump Pull-ups +
8x Heavy KB Push Press +
8x (4 each) Renegade Rows
5 rounds (not for time)
Then:
Cool Down
 
Results
 Joey G.
Aubrey H.
Kevin G.
Holli S.
Jamie S.
Tammi J.
Keith M.
Rob S.
Erica J.
Niko M.
Richard G.
Tony H.
Kian O.
Jamie B.
Andrew M.
Lisa E.
Erin R.
Jordan C.
Rob J.
Jarrod W.
Ellen L.
Talia K.
Jamie B.
Byron D.
John C.
Jason A.
Michelle K.
Kara S.
Susan K.
CVD
Leah Z.
Cathy D.
Crystal S.
Nicole B.
Jen H.
Tom R.
Tanya H.
Nicole P.
Lizzy M.
Ash Maz.
James R.
Evan J.
Cristian A.
Miguel R.
Diana R.
Gisela T.
Debra H.
Naomi E.
 
Workout 2
Warm-up:
2x Heavy Rope Pull/Sprint +
4x Ring Dip
Rotate for 10 minutes
Then:
5x15m of Hang Power Clean + 2x Lunges
Set 1 & 2: 3x Hang Cleans @ 95#
Set 3: 2x Hang Cleans @ 115#
Set 4 & 5: 1x Hang Cleans @ 135#
Then:
2x (1-5-1) HSPU Ladder
Between each set do 20x (unbroken) Squats
Then:
Cool Down
 
Results
 Kian O.
Rob E.
Joe L.
Wlises M.
Niko M.
Rob S.
Marcus W.
 
Photos

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The forward lunge with the bar racked reinforces a solid catch position. Aim the elbows forward and roll the bar back into the body. The bar, when position properly, is merely resting on the torso.