3.15.12 Power Endurance, IWT

2×10 Wall Squats
2×10 Shoulder Dislocates
2×10 OHS @ dowel
2x15m Lunge + SL Balance + SLDL
BB Complex, 6 reps each (Clean-Grip):
DL +
Bent-Over Row +
Hi-Pull +
Muscle Snatch +
Push Press +
Front Squat 
3 sets @ 45-75# (stay light, work on technique and form)
Phase I
10x Close-Grip Hang Power Snatch +
2:00 minutes of row/ride/ski +
2:00 minutes rest
3 sets
Rest 5 minutes
Phase II
10x Sumo Deadlift +
4x (10s Tuck Jump +20s Quick Box Step-up) +
2:00 minutes rest
3 sets
Rest 5 minutes
Phase III
30s Dead Hang +
30s rest
8 rounds
Cool Down
Beau C.
Jamie S.
Cristian A.
Robyn S.
Hebah F.
Keith S.
Tim D.
Erica J.
Tammi J.
Elizabeth F.
Keith M.
Chandler B.
John V.
Jordan C.
Latissa H.
Jamie Bald. 
Byron Y.
Natalie M.
Margaret F.
Talia K.
Michelle K.
Bob R.
Kara S.
Bobby M.
Tiffany R.
Aubrey H.
Tanya H.
Catherine D.
Jim C.
Ashley M.
Marcus W.
Rob E.
Mary S.
Britni P.
Wlises M.
Nic B.
Gisela T.
Erica G.
Ashley T.
Evan J.
Debra H.
Leah Z.
Diana R.
Workout 2
12 minute running clock, do as many rounds/reps as possible of:
150x Wall Ball (M@20#, F@14#) +
90x Double Unders +
30x Muscle-ups
Rest 5 minutes
20x Double Unders +
1x Muscle-ups
Every minute on the minute for 15 minutes
Cool Down
Chris W.
Niko M.
Jen H.
Kian O.
Rob S.
Coach’s Comments

Getting into this position is half the battle. Getting the elbows locked is the other half.

4x(10s of Tuck Jumps and 20s of Quick Step-ups). Try for a minimum of 5 jumps in 10 secs. It’s not good enough to jump and pull your knees up. The goal is to jump as high as possible and pull the knees violently into the stomach.

The narrow-grip hang power snatch is more difficult than the wider grip because the lever is longer. A longer lever means the bar has to travel further to get to the top.