7.5.12 Power Endurance, Interval, Strength

Workout 1
5 minute easy row, ride, run, rope skip
3x (1-4) Strict Pull-up Ladder (to warm-up)
Rest a bit between sets
Phase I
7x Heavy BB Push Press +
60s ALL-OUT Row/Ride/Ski +
2 minutes rest
3 sets
Rest 5 minutes
Phase II
7x Heavy RDL +
60s ALL-OUT Row/Ride/Ski +
2 minutes rest
3 sets
Rest 5 minutes
Phase III
5x Heavy KB Clean +
15m “Flying Burpee” +
15m Bear Crawl
5 rounds
Cool Down
Robin M.
Amber C.
Latissa H.
Steve G.
Diane M.
Kevin G.
Robyn S.
Janell B.
Tammi J.
Sky J.
Alana G.
Marsi B.
Dana K.
Talia K.
Jamie Bald.
Jamie S.
Laura M.
Nicole C.
Marissa F.
Laurie G.
Ale P.
Rob O.
Jm C.
Byron Y.
Leah Z.
Aaron W.
Tom R.
Tim B.
Nicole P.
Rachel S.
Ashley C.
Nic T.
Bryan C.
Tiffany R.
Anya B.
Diana R.
Lee W.
Workout 2
Front Squat Prep (10 minutes)
Work up to 1RM Front Squat
2-2-2-2 @ 90% 1RM
Rest 3-5 minutes between sets
3x Muscle-ups 
Every minute on the minute for 10 minutes
Cool Down
1RM Front Squat, Doubles:
Chris W. @ 335# PR, 300#  
Marcus W. @ 295# PR, 255#
Byron D. @ 365# PR/Gym Record, 330#
Coach’s Comments

The Bulgarian lunge has found its way into our programs of late. Jason uses it to reinforce split jerk technique. I like it because it produces one hell of a stretch on the back leg. The front loaded barbell was a thought that entered my mind today. Katie is showing perfect trunk and elbow position.













Marcus has been working in the advanced group for about a month. I encouraged him to start training with people who are stronger and more fit than he is. I think it's paying off. That's why I prefer to train with guys like Byron, James and Rob. It sucks getting beat, but it fuels the fire like nothing else.













365#. New gym record. And he had more in the tank. Notice the squat mechanics. Three months ago this was not possible.