2.18.12 Power Endurance

Workout 1
P1 Run 400m
P2 Ski/Ride/Ski for duration of run
3 rounds each (to warm-up)
Then:
3×6 KB Good Morning / Back Squat Combo
Then:
RDL
3×10
3×6
3×3
Then:
4×4 Sumo DL (Heavy)
Then:
“7-Minutes in Hell”
Ball Slams (Max reps)
Then:
Cool Down
 
Results
7-Minutes in Hell Ball Slams (max reps):
Kelli V. @ 15# = 123
Ellen L. @ 15# = 134
Naomi E. @ 15# = 101
Nicole C. @ 20# = 121
Nicole P @ 20# = 151
Margaret F. @ 15# = 134
Rob E. @ 25# = 163
Joey G. @ 25# = 151
Lavinia D. @ 15# = 113
Cindy B. @ 15# = 125
Latissa H. @ 15# = 120
Joe L. @ 25# = 171
Joshua C. @ 25# = 126
Raja S. @ 20# = 130
Ashley M. @ 20# = 130
 
Workout 2
Work up to 1RM DL
Something like…
2×10
1×5
1×3
3×1
Then:
Deadlift Cluster Training
3x (1-1-1-1-1) @ 85% 1RM
Rest 15s between reps
Rest 3-5 minute between sets
Then:
Tag Team Burpee Ladder
1-5-1-10-1
Then:
Cool Down
 
Results
1RM DL:
Niko M. – 400# (PR)
James R. – 355# (PR)
Kian O. – 325# (PR)
Jason A. – 315# (PR)
Rob S. – 375# (PR)
Wlises M. – 375# (PR)
Trumaine S. – stopped at 365#
Jim C. – 365# (PR)
Wayne C. – 500# (easily could have done more, ran out of weight)
Chris W. – 400# (PR)
Byron D. – 500# (PR)
 
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