6.23.12 Power Endurance

Workout 1
5 minute easy row, ride, run, rope skip
Then:
6x (20s Squat / 10s Rest)
3×5 Burpees
Then:
Man-Maker + Pull-up
5/1, 4/2, 3/3, 2/4, 1/5
Rest plenty
2 sets
Then:
Work up on TGU (3 sets)
Then:
2x TGU +
20x Split Jumps 
Every 90s for 9 minutes (7 rounds total)
Then:
“Cool Down” with Slosh Pipe OH Holds
 
Results
Susan S.
Wilbur A.
Jamie Bald.
Janell B.
Kara S.
Tiffany R.
Tracy T.
Miguel R.
Jill P.
Carrie D.
Tricia M.
Andrew L.
Nicole P.
Margaret F.
Joshua C.
Jamie S.
Robert AY.
Nic B.
Erin E.
Bryan C.
Raja S.
Sara R.
Lavinia D.
Lizzy M.
Cynthia P.
Vanessa H.
Raymond H.
Ashley M.
 
 
Workout 2
Max Snatch for the Day
Then:
Max Clean and Jerk for the Day
Then:
21-15-9
Deadlift @ 225# + HSPU
Record time
Then:
Cool Down
 
Results
Max Snatch, Max CJ, 21-15-9:
Chris W. – 185# PR, 260# PR, 3:22
James R. – 160# PR, 190# PR, 4:32
Rob S. – 21-15-9 = 9:42
Byron D. – 205# PR, 260# PR, 2:51
 
 
 
Workout 3
Work up on OHS
3×5 light to moderate
Then:
Back squat 3-1 wave
2 sets
rest 3-4 minutes
“Diane”
21-15-9
225# deadlift, and handstand push-ups
Record time
Then:
Cool Down
 
Results
Niko M. – end of Back Squat wave 270#, 21-15-9 = 9:50
 
 
 
Workout 4
3×3 F squat 90%
3×2-1 wave OHS 95%
4×3 Push-press 90%
2×3-1 wave Sumo DL 85%
 
Results
Rob S. – 3x F squat 255#, end of OHS wave 245#, 3x push-press 205#, end of SDL wave 375#
 
 
 
Workout 5 
1RM Back Squat
1RM Strict press
1RM Deadlift
 
Results
Bobby M – B.S. 300#  S.P. 210# D.L. 385#
 
 
 
Workout 6
DL, Hang power clean, F squat, Push press 95#
3 rounds 1-2 minute rest
Then: 
3×2 Clean 60%
Then:
4x push-press 90%
8x each SA bench row
5 rounds, 2-4 minute rest
5×6 back squat 85% 2-2-x-1
3-4 minute rest
 
Results
Kain O. – 2x Clean 135#, 4x Push-press 145#, 6x Back Squat 155#
 
 
 
Workout 7 
DL, hang power snatch, OHS, heaving drop snatch
5 rounds 1-2 minute rest
5×4 F squat
Rest 2-3 minutes
8x SDL
Max handstand
4 rounds rest 3-4 minutes
8x Back Squat Jumps 45# 2-1-x-1
8/8 landmine rotations
5 rounds rest 3-4 minutes
 
Results
Chrissy VD. – 4x F squat 95#
 
 
  
Workout 8 
DL, Hang power clean, F squat, Push press
5 rounds 1-2 minute rest 75#
5×6 back squat 2-2-x-1 100#
3-4 minute rest
4x push-press 80#
8x each SA bench row 30#
5 rounds, 2-4 minute rest
 
Results
Nicole B. – 6x Back squat 110#, 4x push-press 80#
 
 
  
Workout 9
Snatch Max for day
Clean and Jerk Max for day
 
Results
Bryan A. – Snatch 225#, Clean and Jerk 245#
 
Video
 
The medical model of heart disease is based on a lie. 

 

Photos

21-15-9 225# DL + HSPU. The results.