6.14.12 Power Endurance

Workout 1
5 minute easy row, ride, skip
Then:
3×5 Wall Squats (progress to OH)
10x Goblet Squat (30#, 40#, 50# 60#)
4×7  SL Box Squat (no push off the trail leg)
Then:
P1 20x Wall Ball 
P2 Rest
6 rounds
Then:
P1 8x Deck Squat/Ball Slam
P2 Rest
6 rounds
Then:
Front Squat (Clean BB from floor) + Wall 
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Cool Down
 
Results
Stephen C.
Danielle D.
Vanessa H.
Raymond H.
Latissa H.
Amber C.
Carrie D.
Cristian A.
Xeve S.
Aaron W.
Robin M.
Wlises M.
Erica J.
Robyn S.
Victor R.
Tammi J.
Jamie Bald.
Lavinia D.
Cedric J.
Doug W.
Nancy W.
Ale P.
Janell B.
Elizabeth F.
Scott P.
Joshua C.
Laurie G.
Jim C.
Tom R.
Stephanie F.
Mike G.
Kim B.
Marissa F.
Gisela T.
Mariana F.
Marsi B.
Robert AY.
Erica G.
Lee W.
Laura M.
Steve S.
Britni P.
Diana R.
 
 
 
Workout 2
Get warm
Then:
RDL
10-10-5-4-3-3-4-5
Wave Loading. Second set of 3-4-5 should be 5% heavier than first wave
Then:
Max Reps Bench Press (M@185#, F@75#) +
15m Handstand Walk OR 30m Wheelbarrow Walk
4-5 rounds
Then:
Cool Down
 
Results
Michelle A.
Marcus W.
Chris W.
Byron D.
Joe L.
 
 
 
Workout 3
Max for Day Snatch 
Then:
1-RM Strict Press 
Then:
Cool Down
 
Results
Rob S. – Snatch @ 185#, Strict Press @ 185#

 

Workout 4
Dowel warm-up:
10x Shoulder passes, Snatch grip DL, muscle snatch, OHS, sotts press, drop snatch, hang snatch.
Then:
DL, hang power snatch, OHS, heaving drop snatch
5 rounds, 1-2 minute rest
Then:
3×2 Hang Snatch 60%
Then:
8x F-squat 80% +
Max handstand
4 rounds rest 3-4 minutes
Then:
8x Jump Back Squat 2-1-x-1 @ 45# +
4x Box jump +
8/8 Sledges alternating
5 rounds rest 3-4 minutes
Then:
Cool Down
 
Results
Kian O. – Hang Snatch @ 95#, 8 rep Front Squat @ 185#

 

Workout 5
Work up on front squat
8-6-4-3
Then:
Front Squat 2, 1, 1, 1, 10% drop sets
10s rest to drop weight.
rest 3-5 minutes.
4-5 sets
Then:
6x farmer carry lunge +
Max push-ups (leave 2 in the tank) +
10x Hanging Row 2-1-2-1
4 rounds
Then:
Cool Down with Swiss Ball work
 
Results
Front Squat Drop Sets:
Jason At. – 195, 190, 185, 180
James R. – 215, 210, 205, 200
Katie W. – 115, 105, 95
Aubrey H. –
 
 
 
Workout 6
DB warm-up, 6 reps each:
Bicep curl
Muscle clean
Alternating Strict Press w/ rotation
Front Squat  
Push Press
3 rounds (increase weight)
Then:
5x Front-Squat + 10x step-ups 
5 rounds 1-2 min rest
Then:
6x strict press 3-1-1-1 55# +
8x hanging row
5 rounds rest 2-3 minute rest
Then:
Cool Down with Swiss Ball work
 
Results
Nicole B. –  5 rep front squat @ 105#, 6 rep strict press @ 55#
 
Coach’s Comments
N/A
 
Photos

5 sets, max reps. I wanted to keep in somewhat in a strength domain. On the first set you had to do at least 10, but no more than 15. The goal is minimize your drop off as the sets progress.

 

 

 

 

 

 

 

 

 

 

 

I can’t think of a time we’ve done these in the gym. They were fun and difficult, especially after a few sets of max reps bench press.