3.22.12 Power Endurance

Workout 1
5 minute easy row, ride, run
Then:
Shoulder Mobility Work (5-8 minutes)
Then:
Block 1:
10x Strict Press @ 95-115# +
100m ALL-OUT Sprint on Ski Erg +
90s Rest
5 rounds
Then (immediately): 
50x Pull-ups
Rest a few minutes
Then:
Block 2:
10x Bench Press @ 135-155# +
100m ALL-OUT Sprint on Ski Erg + 
90s Rest
5 rounds
Then (immediately):
30x Pull-ups 
Rest a few minutes
Then:
Block 3:
10x Ring Push-ups +
100m ALL-OUT Sprint on Ski Erg +
60s Rest
5 rounds
Then (immediately):
20x Pull-ups
Rest a few minutes
Then (if time allows):
Max Reps Bench Press (M@95-135#, F@65-95#)
Then: 
Cool Down
 
Results
 Lisa W.
Wlises M.
Jamie S.
Erica J.
Hebah F.
Tammi J.
Keith M.
Christian B.
Byron Y.
Katie M.
Holli S.
Latissa H.
Keith S.
Xeve S.
Neil E.
Rob J.
John C.
Andrew R.
Erin E.
Maria U.
Kara S.
Gisela T.
Michelle K.
Margaret F.
Susan S.
Diane M.
Talia K.
Steve G.
Andrew M.
Leah Z.
Nicole P.
Catherine D.
Ashley C.
Jim C.
Aubrey H.
Tim B.
Ashley M.
Tiffany R.
Marcus W.
Joshua C.
Mike G.
Mary S.
Cedric J.
Lavinia D.
Erica G.
Adriana R.
Evan J.
Raja S.
Diana R.
 
Workout 2
Get warm
Then:
BB Complex (Snatch-grip), 6 reps each:
DL +
Hi-Pull +
Muscle Snatch +
OHS +
HSPU
3 sets (45#, 75#, 95#)
Then:
Power Snatch +
Squat Snatch +
Hang Power Snatch
5 sets @ 75#
5 sets @ 95#
3 sets @ 125#
Then:
6×1 OHS
1×135#
1×165#
1×185#
1×205#
1×225#
1×245#
Rest plenty between sets
Then:
Thruster + Pull-up
3-6-9-12 (not for time)
Then:
Cool Down
 
Results
Byron D.
Chris W.
Rob S.
James R.
 
Coach’s Comments
N/A
 
Photos

The proper way to spot when someone is doing either Strict Press or Push Press is from behind under the elbows. Assist as much as needed to get them to a fully locked out

 

 

A few of the guys came in tonight just to practice some of the more technical lifts. Getting to a place of automaticity takes thousands of reps. Eventually you get under the bar and don’t have to think about how to do it, you just do it.

 

A good finish.

 

I’m very clear. When the board says “ALL OUT” I mean it. Dig deep and pull with all you’ve got. The idea was to chase each grinding set of presses with an explosive effort. It only works if you do it right.