6.16.12 Strength, Power Endurance

Workout 1
Shoulder Mobility (5-10 minutes)
Then:
Weighted Pull-ups (various grips)
10×2 (Heavy)
Rest 60-90s between sets
Then:
3-Player 1-5 KB Clean & Jerk Team Ladder 
Hold KBs in Rack position while other players do C&J. 15 reps total each player.
3 sets 
Rest plenty between sets
Then:
15x KBS @ 40# + 15m Sprint (w/KB) +
10x KBS @ 60# + 15m Sprint +
8x KBS @ 70# + 15m Sprint
Rest while other player goes
3 rounds each
Then:
15x HR Push-ups+
15m KB Bear Crawl (Heavy)
4 sets
Rest plenty between sets
Then:
Cool Down
 
Results
No data recorded
 
 
 
Workout 2
Mobilize
Then:
3×8 OHS 60% @ 3-1-1-1 Tempo
Then: 
5×10 Front Squat @ 75% 
Then:
Strict press 5 rep cluster 87% +
8x Good Morning 70%
5 rounds
For cluster rest 10-15 seconds between reps
4 minutes rest to do good mornings
 
Results
Rob S. – Strict press Cluster @155#, Good Morning @ 135#
 
 
 
Workout 3
 4×4 Front-Squat @ 90%, 2-1-2-1 Tempo
Then:
6x strict press @ 85%, 3-1-1-1 Tempo +
8x hanging row (strict)
5 rounds rest 2-3 min rest
Then:
 2x Hang clean @ 30%-50% +
6x walking lunge (Hold KB in FC position)
4 rounds
 
Results
Kian O – 4 rep Front Squat @ 185#, 6 rep Strict press @ 95#,
 
 
 
Workout 4
Work up to 80% Back squat (8, 6, 4)
Then:
Back squat 3, 3, 2, 1, 2-3 @ 80-90-95-100-85 %
Then:
Work up on strict press (5, 5, 4)
Then:
Strict press 3, 2, 1 wave
2-3 waves until last rep is missed
4-5% increases
3-5 minute rest 
Then:
Cool down w/ 5 min easy ride
 
Results
Aubrey H .- 1 RM Back Squat @ 155#, Max rep @ 135# = 4 reps, Last strict press wave: 70, 75, 80
Katie W. – 1RM ½ Back Squat @ 165#, Max Rep @ 140# = 16 reps, Last strict press wave: 90, 95, 100
 
Coach’s Comments
N/A
 
Photos

Byron averaged 1:38 in his six 500m Rows. Rob averaged 1:43. A great test of power endurance. The duration of the row is the rest before the next one.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Pre-exhaust the chest and shoulders with the HR Push-ups. Toast them further with the bear crawls. All this at the end of the workout.