3.1.12 Power Endurance, IWT (Endurance-bias)

Workout 1
3×5 Wall Squats
3×5 Shoulder Dislocate/OHS Combo
2×10 Push-up
Then:
IWT
Phase I
15x Two-Handed KBS +
3 laps (~1000m) +
60s Rest
3 sets
Rest 5 minutes
Then:
Phase II
15x Acceleration Back Squats OR 15x Prisoner Squats
3 laps +
60s Rest
3 sets
Rest 5 minutes
Then:
Phase III
P1 4x (20s Hard / 10s Less hard) Airdyne/Row/Ski
P2 Rest
Switch, 3 rounds each
Then:
Cool Down
 
Results
Xeve S.
Lourdes M.
Robyn S.
Tammi J.
Keith M.
Richard G.
Hebah F.
Chandler B.
Latissa H.
Laura N.
Wlises M.
Jarrod W.
Keith S.
Jamie Bald.
Erica J.
Ellen L.
Jamie S.
Jill P.
Carol S.
Erin E.
Bob R.
Lelia G.
James B.
Britni P.
Maria U.
Susan S.
Michelle C.
Nicole C.
Steve G.
Catherine D.
Ashley C.
Aubrey H.
Rob O.
Nicole P.
Marcus W.
Tiffany R.
Matt H.
Mary S.
Steve S.
Evan J.
Robert M.
Erica G.
Diana R.
Raja S.
Cynthia P.
Gisela T.
Debra H.
Ashley T.
 
Workout 2
BB Complex, 6 reps each (Snatch-Grip)
DL +
Shrug +
Hi-Pull +
Muscle Snatch +
OHS +
Back Squat 
3 sets (45#, 65#, 75#)
Then:
Practice Snatch
Then:
10 minute running clock, progress through the following:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
Then:
Cool Down
 
Results
Standard Loads (total reps)
Rob S. – 63 reps
Byron D. – 76 reps
 
Practice
Jen H.
Kian O.
Christian B.
Chris W.
James R.
Rob E.
 
Coach’s Comments
N/A
 
Photos