5.4.12 Power Endurance

Workout 1
20s Squat + 10s rest 
8 ronds (to warm-up)
Then:
KB Complex:
Halos
ATW
Figure 8’s
Goblet Squats
Snatches
Woodchops
Windmills
TGU
2 rounds (increase load on 2nd set)
Then:
7x KB Thruster +
30s Rack Hold +
1x Pull-up +
30s rest
Continue to 8x Pull-ups
Then:
10 Heavy KBS (OH) +
30s Dead Hang +
1x Tuck Jump +
30s Rest
Continue to 8x Tuck Jump
Then:
4×10 (each direction) BB Russian Twists
Then:
Cool Down
 
Workout 2
Bench Press Strength Ladder
10 reps @ 135#
9 reps @ 155#
8 reps @ 185#
7 reps @ 205#
6 reps @ 215##
5 reps @ 225#
4 reps @ 245#
3 reps @ 245#
2 reps @ 265#
1 reps @ 285#
Then:
Cool Down
 
Results
Chris
 
Coach’s Comments
N/A
 
Photos

This is the proper finishing position for any overhead press. Attention to detail is critical to establish sound habits. It seems like more work to get to this position, but the reality is it’s more efficient because a proper finish can actually serve as a rest position, relieving the shoulders and placing the emphasis squarely on the trunk.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I gave a couple people clap push-ups instead of tuck jumps today. You have to be willing to make fast adjustments due to injuries, soreness, etc. The picture came out nice.