6.21.12 Power Endurance, Interval

Workout 1
5 minute easy row, ride, run, rope skip
Then:
3×5 Wall Squats
4x (5x Burpee + 15m Lunge + 15m Bear Crawl)
Then:
Phase I
15x Heavy KBS +
4x (2os Mountain Climbers + 10s FLR ) +
2 minutes rest
4 sets
Then:
Phase II
15x Goblet Squats +
2 minutes of 5x Ball Slam + 5x Burpees +
2 minutes rest
3 sets
Then:
Phase 3
Core Work
Then:
Cool Down
 
Results
Amber C.
Latissa H.
Vanessa H.
Raymond H.
Robin M.
Carrie D.
Keith M.
Cristian A.
Xeve S.
Stephen C.
Miguel R.
Erica J.
Hebah F.
Tammi J.
Jamie S.
Jill P.
Kristen B.
Valerie B.
Michelle K.
Susan S.
Kara S.
Elizabeth F.
Oliver M.
Robyn S.
Joshua C.
Marissa F.
Byron Y.
Nicole C.
Janell B.
Steve G.
Scott K.
Lavinia D.
Ale P.
Nicole P.
Rachel S.
Ashley C.
Dmitri M.
Wlises M.
Bryan C.
Mary S.
Marsi B.
Stephanie F.
Mariana F.
Britni P.
Evan J.
Robert AY.
Diana R.
Cynthia P.
 
Workout 2
4 Minute AMRAP
20 Calories on Rower +
30x Wall Ball (20#/14#) +
40x Toes-to-Bar (TTB) +
50x Box Jump (24″/16″)
Record reps
Then:
Rest 2 minutes
Then:
8 Minute AMRAP 
20 Calories on the Rower +
30x Wall Ball +
40x TTB +
50x Box Jump 
60x Burpees 
Record reps
Then:
Rest 2 minutes
Then:
20 Calories on the Rower +
30x Wall Ball +
40x TTB +
50x Box Jump 
60x Burpees +
70x KB Hi-Pull (60#/40#) +
80x Squats +
90m Farmer’s Carry 
Record time
Then:
Fall Down
 
Results
Rd 1 (reps), Rd 2 (reps), Rd 3 (time):
Chris W. – 93, 141, 23:29
Byron D. – 83, 146, 20:50
Jen H. – 67, 120, 23:30
James R. – 85, 127, 23:24 
Marcus W. – 94, 118, 27:48

 

Workout 3
Muscle Snatch 3×2 @ 95%
Clean and Jerk 3×1 @ 95%
RDL 5×4 @ 80%
Back Squat 5×2 @ 90% plus chains 2-2-X-2
 
Results:
Rob S. Muscle Snatch 135#, CNJ 230#, 4x RDL 300#, 2x Back Squat 245#+chains
  
Workout 4
5x Front-Squat + 10x step ups
5 rounds 1-2 min rest
6x strict press 3-1-1-1
8x hanging row
            5 rounds rest 2-3 minute rest
 
SB work :
5x push-ups, 3x prone cobras hold 10 seconds, 10x prone jacknife
3-5 rounds
 
Results:
CVD 5x F squat 110#, 6x Strict Press 45# technique.
  
Workout 5 
3×3 OHS 87%
3×2 Front squat 93%
4×3 Bench Press 85%
4×2 Rack Pull 110%
 
Results:
Bobby M. 3x OHS 170#, 2x F Squat 225#, 3x Bench 265#, 2x Rack Pull 365#
  
Workout 6 
Work up on front squat to 3RM
Then: Front squat 5 rep cluster
10-15 second rest. Stop if no rep.
8x pull-ups during 3-5 minute rest
4 rounds
 
“Nancy”
400m run
15x OHS @ 95#
5 rounds for time
 
Results:
Niko M. 225 Clusters, and Nancy in 16:09
  
Workout 7 
3×1 Clean and Jerk at 80%
3×2 Snatch Pull at 100% of snatch
4×1 Snatch Balance at 95% of snatch
2×2 Back Squat at 87% (use high bar)
 
Results:
Bryan A.  CNJ 72kg, Snatch Pull 90kg, Snatch Balance 85kg, Back Squat 130kg
 
Coach’s Comments
N/A

 

Photos

Chalk up!

 

 

 

 

 

 

 

 

 

 

Mountain Climbers are one of the simplest and most effective bodyweight exercises we do. It’s not that they’re overly difficult. You don’t even have to be super strong to perform them properly. There’s just something annoyingly shitty about them. And that’s probably why I love them. 

 

 

 

 

 

 

 

 

 

 

 

 

I’ve adopted an inverted hold (bell up) for Goblet Squats the last few times we’ve done them. I find it forces the athlete to keep the bell closer to their center of gravity, with their elbows directly under the KB. 

 

 

 

 

 

 

 

 

 

 

 

 

Tools.