4.10.12 Strength, Power Endurance

Workout 1
Prep the shoulders (Cuban Presses, Push-ups, etc.)
Then:
Work up to 1RM Bench Press
Looks something like…
10-10-5-3-1-1-1
Final set should be 1RM
Rest as needed on the way up.
Then:
5×5 Bench Press @ 80% 1RM of today’s 1RM
Rest plenty between sets
Then:
4x15m Burpee/Broad Jump @ BW +
60s Dead Hang +
3x15m Burpee/Broad Jump @ 2×10-15# DBs +
45s Dead Hang +
2x15m Burpee/Broad Jump @ 2×15-20# DBs +
30s Dead Hang +
1x15m Burpee/Broad Jump @ 2×40# DBs +
Max Dead Hang
Failure to exceed 60s on the final Dead Hang = 50 Calories ALL-OUT on the Airdyne
Then:
Cool Down
 
Results
1RM Bench Press:
Beau C. @ 300#
Niko M. @ 215# (PR = 10 pts, 10 pts total)
Lourdes M. @ 80#
Robyn S. @ 100#
Fiona M. @ 75#
Kian O. @ 185# (PR = 10 pts, 10 pts total)
Erica J. @ 80#
Byron D. @ 300#
Katy R. @ 85#
Layne N. @ 105#
Rob S. @ 285# (PR = 10 pts, 30 pts total)
Hebah F. @ 65#
Tammi J. @ 115#
Daine M. 2 120#
Latissa H. @ 115#
Erica G. @ 85#
Chrissy VD. @ 95#
Nicole B. @ 80#
James B. @ 165#
Joshua C. @ 315#
Rob J. @ 175#
Kelli V. @ 60#
Jason A. @ 255#
Byron Y. @ 270#
Lavinia D. @ 85#
Rodney J. @ 320# 
Nicole P. @ 95#
Laura N. @ 70#
Susan S. @ 115#
Will B. @ 165#
Kara S. @ 105#
Chris W. @ 305# (PR = 10 pts, 20 pts total) 
Marcus W. @ 275#
Matt R. @ 145#
Aubrey H. @ 95#
Tracy T. @ 75#
Leah Z. @ 85#
Tim B. @ 200#
Andrew M. @ 175#
Jim C. @ 300#
Ashley C. @ 105#
Tom R. @ 185#
Elizabeth F. @ 90#
Ale P. @ 130#
Ashley M. @ 85#
Holli S. @ 105#
Dmitri M.@ 135#
Cedric J. @ 375# (gym record)
Chrishna J. @ 95#
Tiffany R. @ 85#
Darin J. @ 210#
Naomi E. @ 95#
Stephanie F. @ 75#
Nicole C. @ 85#
Raja S. @ ??
Diana R. @ 115#
 
Workout 2
Hip Mobility
Then:
Work up to 1RM Snatch-Grip DL (use hook grip)
Then:
5x DL @ 225# (clean-grip) + 
5x Burpee/Pull-up
5x HSPU 
Rest a bit between rounds
5 rounds
Then:
3x (1-4) Ring Dips Ladder OR 3x (1-6) Ring Push-up Ladder
Then:
Actual Cool Down
 
Results
1RM Snatch-Grip DL:
Niko M. @ 275#
James R. @ 295#
Katie W. @ 165#
Nicole B. @ 145#
Kian O. @ 225#
Byron D. @ 365# (plenty left)
Bobby M. @ 275#
Rob S. @ 295#
Tony H. @ 295#
Chris W. @ 295#
 
Coach’s Comments
N/A
 
Photos

Joshua put up an impressive 315# today. Not bad considering he benches much less than he use to. The complimentary nature of what we do often has a positive effect on lifts you let go of for a while.

 

 

 

 

 

 

 

 

 

 

 

 

Jason soaring during Burpee/Broad Jumps

 

 

 

 

 

 

 

 

 

 

 

Any time you introduce weight to Burpee/Broad Jumps the landing/deceleration phase becomes the priority. 'Work hard to land soft' was the cue I used throughout the day.

 

 

 

 

 

 

 

 

 

 

 

 

On the final Dead Hang each player had to exceed 60s or a 50 calorie sprint on the Airdyne awaited them. Only a couple were punished. It's amazing how motivating avoiding the Airdyne can be.

 

 

 

 

 

 

 

 

 

 

 

 

We've been spending a lot of time lately deadlifting with a snatch and hook grip to improve snatch performance. Today we worked up to a single. Only perfect reps counted. Needless to say the weight was significantly less than most of us are use to. Humbling indeed.