6.12.12 Power Endurance

Workout 1 (video below)
Tag Team
P1 6x Burpee/Box Jump + 150m R0w
P2 Rest
12 minute amrap
Then
P1 10x Full Moon (each direction) + 3x Heavy Rope Pull/Sprint
P2 Rest
12 minute amrap
Then:
P1 8x KB Clean and Jerk + 150m Ski 
P2 Rest
12 minute amrap
Then:
P1 10x Close-Grip Bench Press + 15 Calorie Sprint on Airdyne 
P2 Rest
12 minute amrap
Then:
Fall Down
 
Results
Lourdes M.
Vanesa H.
Raymond H.
Elizabeth F.
Amber C.
Robin M.
Carrie D.
Katy R.
Layne N.
Erica J.
Robyn S.
Hebah F.
Keith S.
Rebecca P.
Byron D.
Kara S.
Tammi J.
Erin E.
Anna S.
Westin M.
Nicole C.
Tricia M.
Kelli V.
Rodney J.
Nancy W.
Rob J.
Erica G.
Jamie S.
Jamie Bald.
Katie W.
Anya B.
Will B.
Byron Y.
Nicole M.
Wlises M.
Aaron W.
Jen H.
Tracy T.
Tim B.
Scott K.
Janell B.
Gisela T.
Jim C.
Tom R.
Rachel S.
Ashley M.
Ashley C.
Robert AY.
Lavina D.
Nic B.
Mary S.
Stephane F.
Marissa F.
Marsi B.
Kim B.
Joe B.
Cynthia P.
Mariana F.
Lee W.
Laura M.
Raja S.
Diana R.
 
Workout 2
Get warm
Then:
3x500m Ski (increase speed each set)
Rest as needed between efforts
Then:
5x HSPU +
10x KB Snatch (each arm) M@45#, F@30# +
15x Toes-to-Bar +
Rd 1 10x Double Unders
Rd 2 20x Double Unders 
Rd 3 30s Double Unders 
Rd 4 40x Double Unders 
Rd 5 50x Double Unders
5 rounds for time
Then:
3×6-10 Ring Dips
3s pause at the top of each rep
Then:
Cool Down
 
Results
Circuit:
Marcus (sub Wall Ball for TTB) – 16:53
Chris W. – 13:32
Byron D. – 12:20
James R. – 14:28
Rodney J. – 15:38
Michelle A. – 18:10
Joe L. – 21:05
 
Workout 3
4×3 OHS @ 87%
Then: 
4×2 Snatch Balance @ 93%
Then:
3×2 Behind-the-Neck (BTN) Push Jerk
Then:
4×2 Rack Pull
 
Results
Rob S. – OHS @ 205#, Snatch Balance @ 185#, BTN Push Jerk @ 205#
 
 
Workout 4
Work up on Front Squat (8,8,7)
Then:
Front Squat
7-5-3 Wave  
Increase load 4-5% on second wave
Rest 3-5 minutes
Then:
8x DL @ 2/1/2/1 Tempo +
6x (each) Box Step-up (Hold 2x KB in FC position) +
8x Pull-ups @ 2/1/2/1 Tempo
4 rounds  
Rest 1-2 minutes
Then:
Cool down w/ shoulder stability work
 
Results
Aubrey H. – Last FS Wave 90#, 95#, 100#, DL @ 125#
 
 
Workout 5
5×5 Back Squat
Then:
5×4 Bench Press
Then:
6×3 SDL
 
Results 
Bobby M. – B.S. @ 185# + Chains, Bench @ 225# + chains, SDL @ 315#

 

Workout 6
BB Complex:
DL +
Hang Power Snatch +
OHS +
Heaving Drop Snatch
5 rounds, 1-2 minute rest
Then:
5×4 Front Squat
Rest 2-3 minutes
Then:
8x DL +
8x Back Squat Jumps 45# 2/1/x/1 Tempo +
8/8 Tire slams (Alternating) 
5 rounds
Rest 3-4 minutes
 
Results
Nicole B. – 4 Rep Front Squat @ 115#, 8 Rep DL @ 135#

 

Workout 7
BB Complex:
DL +
Hang Power Clean +
Front Squat +
Push press
5 rounds, 1-2 minute rest
Then:
5×6 Back Squat @ 2/2/x/1 Tempo
3-4 Minutes Rest
Then:
4x Push Press +
8x (each) SA Bench Row
5 rounds
2-4 minute rest
 
Results 
Chrissy VD. –  6 Rep Back Squat @ 85#, 4 Rep Push-press @ 65#

 

Video

 
Photos

The advantage of Close-Grip Bench Press is it transfers well to Push Press. The better your Close-Grip Bench the better your Push Press.

 

 

 

 

 

 

 

 

 

 
 
 

Keep the back flat, unlock the hips, and pull. Use the entire body, not just the arms.

 

 

 

 

 

 

 

 

 

 

Create momentum in the bottom and ride it overhead. The arms stay straight and uncrossed. One of my favorite core exercises we do in the gym. It’s dynamic. It’s fast. It’s everything a core exercise should be.

 

 

 

 

 

 

 

 

 

 

 

 

Explode!

 

 

 

 

 

 

 

 

 

 

 

If you’re not use to training with chains it’s a great way to shock the system. Even 3-4 consecutive workouts with chains is enough to add 5% to any lift.

 

 

 

 

 

 

 

 

 

 

 

Progress.

 

 

 

 

 

 

 

 

 

 

 

Jen came out strong on the first circuit. Maybe too strong considering there were three more to do. It’s important to calibrate your effort in the context of the entire workout. Shorter workouts allow for more intensity. Longer ones require you to down shift and find a rhythm you can sustain for the duration.