3.31.12 Power Endurance, Strength

Workout 1
DB Complex, 6 reps each:
Biceps Curl +
Hi-Pull +
Bent-over Row +
Thruster +
Lateral Lunge (3 each) +
Push-up +
Renegade Row (3 each)
3 sets 
Then:
Split Jump Progression
20 reps each @ BW, unbroken
18 reps each @ 2×10-15# DBs, unbroken
14 reps each @ 2×15-25# DBs, unbroken
12 reps each @ 2×30-35# DBs, unbroken
8 reps each @ 2×35-45# DBs, unbroken
Rest a bit between sets
Two sets
When you finish the first set do a 60s Wall Sit
Then repeat from the bottom up (8 reps, 12 reps, etc.)
Rest 5 minutes 
Then:
Man-Maker Progression
20 reps @ BW (i.e. regular burpees)
12 reps @ 2×15-20# DBs, unbroken
8 reps @ 2×20-25# DBs, unbroken
6 reps @ 2×30-35# DBs, unbroken
4 reps @ 2×45#, unbroken
Rest a bit between sets
Two sets
When you finish the first set do a 60s Rack Hold @ 1/2 BW
Then repeat from the bottom up (4 reps, 6 reps, etc.)
Then:
Cool Down
 
Results
Raja S.
Byron Y.
Rachel S.
Bryan C.
 
Workout 2
3 laps to warm-up
Then:
Keep a KB moving for 12 minutes doing the following:
10 reps each:
Snatch (L)
Snatch (R)
Goblet Squat
RTW (L)
RTW (R)
Push-up
Then:
“Primal Mountain of Blood and Tears”
Squat: 40-50-60-50-30
Burpee:  10-20-30-20-10
Ball Slam: 20-30-40-30-20
Laps 1-2-3-2-1 (sub 25 calorie Airdyne for each lap)
Round 1 looks like…
40x Squat +
10x Burpees +
20x Ball Slams +
1 Lap
Round 2 looks like…
50x Squats +
20x Burpees +
30x Ball Slam +
2 Laps, etc… 
Record time
Then:
Cool Down
 
Results
Primal Mountain:
Cody G. – 48:33
Layne N. – 54:20
Kelly W. – 41:07
Aubrey – 41:20
Margaret F. – 51:16
Nicole P. – 50:10
Rob E. – 33:41
 
Workout 3
Strongman Training
Run a couple laps
Then:
400m Team Tire Flips (to warm-up)
Then:
200m Car Push +
60m Barbell Farmer’s Carry @ 95# each
2 sets
Plenty of rest between sets
Then:
200m Car Push +
60m Barbell Overhead Carry @ 115#
2 sets
Then:
Cool Down
 
Results
Niko M.
Chris W.
Wayne C.
Renate L.
Rob S.
 
Coach’s Comments
N/A
 
Photos

I often tell people to go to their happy place during Wall Sits. Bryan is smiling, but he isn’t happy.

 

Loaded split jumps. As if split jumps weren’t hard enough already.


Warming up.