5.8.12 Power Endurance, Strength

Workout 1
3x500m Row/Ski
Increase speed each set
Then:
Work up to 1RM TGU
Then:
6x (3 each) TGU @ ~80% 1RM + 
60sec FLR + 
60sec Rest 
3 Rounds 
Then:
10-1 Ladder of the following:
Goblet Squat +
Box Jump +
KBS +
Ball Slam +
Pull-up
Try to keep moving, NOT for time
Then:
Cool Down
 
Results
1RM TGU:
Katy R. @ 25#
Layne N. @ 25#
Erica J. @ 35# R
Hebah F. @ 35#
Bobby M. @ 90#
Rob E. @ 80#
Xeve S. @ 80# PR
Byran D. @ 90# PR
Rodney J. @ 80# PR
Beau C. @ 80# PR
Tammi J. @ 50#
Jamie Bald. @ 50#
Vince C. @ 90#
Aubrey H. @ 60# PR
Kelly V. @ 30# PR
Britni P. @ 30#
Holli S. @ 50# PR
Erica G. @ 50# PR
Keith M. @ 80# PR
Dallas N. @ 35# PR
Latissa H. @ 35#
Talia K. @ 35#
Preeti J. @ 30#
Beth E. @ 25#
Patrick N. @ 50#
Neil E. @ 55#
Erin E. @ 55#
Will B. @ 70#
Jason A. @ 80# PR
Bob R. @ 90#
Byron Y. @ 90# PR
Kara S. @ 50#
Leah Z. @ 45# 
Gisela T. @ 25#
Carol S. @ 25#
Raymond H. @ 50#
Rachel S. @ 30#
Jim C. @ 80#
Andrew M. @ 45#
Tom R. @ 40#
Ale P. @ 
Steve S. @ 40#
Michael S. @ 60#
Ashley M. @ 55# PR
Tony H. @ 80#
Vanessa H. @ 20#
Robert AY. @ 70# PR
Sara A. @ 40# PR
Mary S. @ 45# PR
Mariana F. @ 30#
Raja S. @ 60# PR
Debra H. @ 15#
Bryan C. @ 50# PR
Diana R. @ 20#
Lee W. @ 20#
Jamie S. @ 55# PR
Sky J. @ 30#
 
Workout 2
Shoulder Mobility
Then:
BB Complex, 6 reps each (Snatch-Grip):
DL +
Muscle-Snatch +
OHS +
SOTS Press +
Ring Push-up
3 sets @ 45-75# (to warm-up)
Then:
OHS Strength Ladder
10 reps @ 95#
9 reps @ 115#
8 reps @ 135#
7 reps @ 155#
6 reps @ 165#
5 reps @ 185#
4 reps @ 205#
3 reps @ 225#
2 reps @ 245#
1 rep @ 255# or greater
Do 10x Ring Push-ups between each set
Then:
Cool Down
 
Results
Strength Ladder Single:
Byron D. @ 245# PR
Chris W. @ 275#
James R. – DNF
Rodney J.- DNF
Katie W. @ 105#
Michelle A. – technique
Jen H. @ 115# PR
 
Coach’s Comments
N/A
 
Photos
N/A
 
Videos
Below is a brief compilation of the OHS Strength Ladder we did tonight. I like strength ladders as a means of concentrating on a single lift. Typically, as the load increases so too does efficiency, mobility, and focus.  Theoretically these types of workouts should not produce personal records. However, I find in many cases they do, especially in beginner lifters in need of more “time under the bar.”