4.24.12 Power Endurance

Workout 1
4x15m Lunge + 15m Bear Crawl
2×10 Shoulder Dislocates
2×10 Push-ups
Then:
Shoulder Mobility Work (~5 minutes)
Then:
KB Push Press + Pull-up (or jump pull-up)
15-12-9-6-3 (not for time)
Rest 5 minutes
Then:
20x Box Step-up (hold 2x DBs in Farmer’s Carry position) +
20x Split Jumps
Increase the weight each round for 5 rounds
Rest as needed between rounds
Then:
Work up to Heavy TGU 
Then:
“7 Minutes in Hell” 
Max reps in 7-minutes of TGUs (M@40-50#, F@20-30#)
Then:
Cool Down
 
Results
7-Minutes in Hell TGUs (load/reps):
Hebah F. @ 20# = 25 reps
Erica G. @ 20# = 25 reps
Tammi J. @ 30# = 22 reps
Jamie Bald. @ 30# = 24 reps
Jamie Berk @ 25# = 
Robyn S. @ 15# = 10 reps
Niko M. @ 40# = 37 reps
Kian O. @ 45# = 27 reps
Beau C. @ 40# = 16 reps
Byron D. @ 40# = 45 reps
Wlises M. (sub sandbag) = 23 reps
Rodney J. @ 40# = 31 reps
Rob E. @ 45# = 25 reps
Cody G. – DNF
Keith M. @ 40# = 25 reps
Byron Y. – DNF
Britni P. @ 15# = 30 reps
Latissa H. @ 20# – DNF
Diane M. @ 30# = 30 reps
Jen H. @ 30# = 39 reps
Joshua C. @ 35# = 32 reps
Carrie D. @ 20# = 22 reps
Kelli V. @ 20# = 20 reps
Nicole B. @ 25# = 29 reps
Nicole P. @ 20# = 21 reps
Susan S. @ 20# = 18 reps
Susan K. @ 30# = 30 reps
Michele E. @ 25 = 28 reps
Margaret F. @ 25# = 16 reps
Erin E. @ 30# = 26 reps
Kara S. @ 30# = 30 reps
Rob J. @ 40# = 30 reps
Will B. @ 40# = 25 reps
Lori M. @ 15# = technique work
Michael S. @ 40# = 24 reps
Steve G. @ 40# = 30 reps
Tiffany R. @ 20# = 22 reps
Gisela T. @ 20# = 21 reps
Marcus W. @ 55# = 23 reps
Jim C. @ 45# = 26 reps
Miguel R. @ 40# = 23 reps
Rob O. @ 35# = 14 reps
Ale P. @ 25# = 28 reps
Rachel S. @ 20# = 14 reps
Ashley C. @ 25# = 16 reps
Laura M @ 20# = DNF
Mary S. @ 30# = 19 reps
Robert AY. @ 40# = 25 reps
Diana R. @ 15# = 22 reps
Stephanie F. @ 15# = 22 reps
Sara A. @ 15# = 21 reps
Lourdes M. @ 15# = 23 reps
Holli S. @ 25# = 21 reps
Raja S. @ 40# = 16 reps
Neil E. @ 35# = 20 reps
Erica G. @ 25# = 27 reps
Chrissy VD. @ 25# = 23 reps
Matt R. @ 25# = 15 reps
 
Workout 2
Get warm and mobile
Then:
BB Complex (Clean-grip):
DL (hook) +
Bent-Over Row (hook) +
Squat Clean +
Push Press +
Back Squat +
Ring Dip
Set 1 = 6 reps each @ 45#
Set 2 = 6 reps each @ 65-75#
Set 3 & 4 = 3 reps each @ 95# 
Then:
6×2 Heavy Snatch Hi-Pull (use hook grip)
Increase load every 2 sets
Then:
5×1 Snatch-Balance (pause 2s in bottom)
Increase load each set
Then:
Cool Down
 
Results
Chris W.
Jen H.
Christian B.
Joe L.
James R.
Tony H.
Niko M.
Kian O.
 
Coach’s Comments
The standard for the max reps of TGUs in 7-minutes (aka “7-Minutes in Hell”)  is 80% of the athlete’s 1RM. It is a test of strength endurance.  Today however I simply prescribed the loads, 40-50# for males and 20-30# for females. It was obvious which athletes were operating well below their maximum. But they did what they were told and put up some pretty impressive numbers. The top male was 49 reps and the top females was 39. These numbers, with 80% 1RM, are generally around 20-25. Some of our guys are getting so strong I need to get some heavier kettle bells so they can do this test properly. 
 
Photos

Move from point of stability to point of stability. You can see here there is nice stacking from one hand to the other.

 

 

 

 

 

 

 

 

 

 

 

Michael’s hip and knee angle is much more closed than Laura’s (in the background). This invites the glutes and hamstrings to the party in a big way. Be careful giving people with back injuries high box steps ups though, as this sharp angle also has a tendency to pull the pelvis under in the back and flex the lumbar spine. Michael is demonstrating the proper mechanics throughout.

 

 

 

 

 

 

 

 

 

 

 

 

 

Season the legs with Box Step-ups. Tenderize with Split jumps. The morning crew lucked out because I switched from push-ups to split jumps when I got to the gym later that morning. I felt this combo made more sense.

 

 

 

 

 

 

 

 

 

 

 

 

The height of the box determines the difficulty of the jump pull-up. A higher box allows for more leg use. A lower box requires the pulling muscles to work harder to get the chest to the bar. Chest to the bar is the standard for jump pull-ups.

 

 

 

 

 

 

 

 

 

 

 

 

Joe creating momentum on the bar.

 

 

 

 

 

 

 

 

 

 

 

The goal with snatch balance is to stick the bottom position and demonstrate control. It is a great tool for developing strength for the catch. James topped out at 165#.