3.20.12 Power Endurance, Interval

Workout 1
Get loose
Then:
1 minute Row/Ride/Ski +
2 minutes of circuit +
3 minutes of Row/Ride/Ski +
4 minutes of circuit +
5 minutes of Row/Ride/Ski +
6 minutes of circuit +
7 minutes of Row/Ride/Ski +
8 minutes of circuit +
9 minute of Row/Ride/Ski
10 minutes of circuit
Circuit = Climb the ladder as high as possible 
DB Clean and Jerk + Ball Slam
Record ladder total
Then:
Cool Down
 
Results
Ladder Sets:
Beau C. – 18
Robyn S. – 19
Jamie B. – 20 + 3 CJ
Tammi J. – 22
Hebah F. – 19 + 10 BS
Cristian A. – 20
Keith M. – 17 + 9 CJ
Lisa W. – DNF
Billy S. – 17 + 12 CJ
Holli S. – 14 + 10 CJ
Jennifer B. – 20
Chandler B. – DNF
Jill P. – 20 + 10 CJ
Britni P. – 16
Nicole P. – 19
Cate M. – 18
Kelli V. – 17
Kara S. – 19 + 3 CJ
Erin E. – 20 + 7 CJ
Susan S. – 19
Graham P. – 19 + 8 BS
John C. – 16 + 10 CJ
Byron Y. – 17 + 8 CJ
Bobby M. – 16
Carol S. – 18
James B. – 16 + 4 CJ
Bob R. – 16 + 15 BS
Jim C. – 17
Marcus W. – 20
Neil E. – 17
Tracy T. – 17
Gisela T. – 19
Latissa H. – 19 + 16 BS
Rachel S. – 17
Tom R. – 18
Andrew M. – 20 + 11 BS
Crystal S. – 20
Ashley C. – 19
Kristen B. – 20
Cedric J. – 17
Steve S. – 15
Evan J. – 12
Stephanie F. – 17
Adriana R. – 21
Nicholas B. – 17
Raja S. – 18 + 4 BS
Darin J. – 17
Chrishna J. – 16
Diana R. – 18 + 19 CJ
Tiffany R. – 16
 
Workout 2
Get warm
Then:
3×5 Wall Squat
3x(30/30) Squat
2×10 Shoulder Dislocates
Then:
Work up a bit on Thrusters
Then:
Thruster Power Ladder
10 reps @ 95#
9 reps @ 105#
8 reps @ 115#
7 reps @ 125#
6 reps @ 135#
5 reps @ 155#
4 reps @ 175#
3 reps @ 185#
2 reps @ 205#
1 rep @ >205#
Then:
3x (1-7) Toes-to-Bar Team ladder (two player) 
Then:
Cool Down
 
Results
Thruster Power Ladder, Final Set:
Chris W. @ 225#
Byron D. @ 235#
Joe L. @ 225#
Rob S. @ 215#
Tony H. @ 175#
James R. @ 175#
Christian B. @ 
Rob E. @ 
Nicole B. @ 
 
Coach’s Comments
If you haven’t done so already check out our intro video on the homepage.
 
Photos

Sometimes all you need are a few pieces of equipment and the Will to do something with them.


225# Thruster. No Problem.


I use to not like BB Thrusters. I’ve grown to love them. Spine, wrist, and elbow flexibility are paramount. In the bottom try to support the bar against the body as much as possible. Drive through the sticking point and “intend” to explode off the floor to propel the weight overhead.