5.19.12 Power Endurance, Tag Team, Strength

Workout 1
5 minute easy row, ride, run, rope skip
Then:
3×5 Wall Squat
10x Goblet Squat (30#, 40#, 50#)
3x15m Lunge + SL Balance + SLDL
4×8 SL SA KB Clean and Press
Then:
Practice BB DeadRow
Then:
4×6 BB DeadRow
DL + Bent-Over Row = 1 rep
Rest a bit between sets, enough to keep it VERY clean
Then:
5×5 Close-Grip Bench Press
Then:
3×10 Close-Grip Koji Bench Press
Then:
Cool Down
 
Results
Byron D.
Cody G.
Talia K.
Kristen B.
Janell B.
Kian O.
Kara S.
Ashley C.
Rob O.
Lavinia D.
Joshua C.
Jill P.
Rachel S.
Bryan C.
Ashley M.
Kelly W.
 
Workout 2
Work up to 1RM Snatch
Then:
30x Clean and Jerk @ 185#
Record time
Then:
Cool Down
 
Results
Clean and Jerk:
Rob S. @ 185# = 9:24
Rodney J. @ 185# = 7:31
Michael S. @ 95# = 6:39
Jen H. @ 105# = 6:14
Joe L. @ 185# = 9:05
Niko M. @ 155# = 4:40
Chris W. @ 185# = 5:10
James R @ 135# = 4:02
Christian B. @ 115# = 7:36
 
Coach’s Comments
N/A
 
Photos

The best way to improve work tolerance is to perform high reps at relatively high intensities. There is a big difference between 30 reps at 135#, 30 reps at 185# and 30 reps at 225#. Of course the weight has to be within your orbit of ability. But if true work tolerance is the goal, the weight closer to your 1RM will produce the best gains in work tolerance, even if it takes you 30 minutes to complete all the reps. In the end, intensity is paramount. If you did this type of workout once a week you’d likely see incremental improvements not only in strength/power endurance but maximal strength as well.