7.9.12 Power Endurance

Workout
Do a few reps of each exercises below to get warm
Then:
“Crazy 8’s”
8 reps each:
Sumo DL +
Pull-up +
“Spike” Swing +
Burpees +
Bulgarian Lunge (left leg) +
Bulgarian Lunge (right leg) +
Deck Squat/Ball Slam +
Tuck Jump
8 rounds, not for time
Then:
Cool Down
 
Results
Cristian A.
Chris S.
Britni P.
Diane M.
Latissa H.
Darin J.
Jamie W.
Victor R.
Jamie Bald.
Dave H.
Michelle A.
Keith S.
Wayne C.
Xeve S.
Kian O.
Erica J.
Fiona M.
Amber C.
Tammi J.
Jamie Berk
Rob J.
Erin R.
Renate L.
Newell F.
Brandi S.
Robin M.
Jordan C.
Dana K.
Lelia G.
Sky J.
Alana G.
Erica G.
Valerie B.
Naomi E.
Margaret F.
Kara S.
Talia K.
Doug Wi.
Nancy W.
Cedric J.
Rodney J.
Oliver M.
Jill P.
Adriana R.
Diana R.
Will B.
Catherine D.
Carol S.
Katie M.
Katie W.
Niko M.
Jim C.
Rachel S.
Susan K.
Jamie S.
Steve G.
Miguel R.
Chrissy VD.
Bobby M.
Nicole P.
Nicole B.
Scott K.
Ashley C.
Crystal S.
Marcus W.
Jen H.
Bryan C.
Robert AY.
Bryan A.
Mary S.
Chrishna J.
John V.
Raja S.
Elise L.
Tiffany R.
Lee W.
Aaron W.
Sara R.
Rob S.
Mariana F.

 

Workout 2.
OHS
2×8 1×6
rest 2-3 minutes
Then:
Back Squat 5-3 wave
4-5% increases
2-4 sets till last rep is missed
3-5 minute rest
Then:
3x Speed Bench Press 4 sets w/ 30s rest  @ 50%
2×5 pull-ups
3 rnds

Results:
Bobby M. – Last wave (190#, 200#, 210#), Speed Bench used 160#

 
Workout 3.
Back Squat
1×10 2×8 2×6 2×4  1×10 back off set
rest 2-3 minutes
Then:
4×6 RDL moderate tempo
Then:
7x Push Press
5x pull-ups
4 rnds

Results:
Lavinia D. – 4x Back Squat 135#, 6x RDL 115#

 
 
Coach’s Comments
N/A
 
Photos

Keep the torso as upright as possible. Even though I didn't prescribe the exercise this way it paints a perfect picture of what position to strive for. Because we'd never done these in larger group settings people struggled a little with position and balance. I liked it through and know it will leave an imprint for the next few days.

 

 

 

 

 

 

 

 

 

 

 

 

Allow the "spiker" to spike the bell. Your goal is to throw on the brakes in the bottom and accelerate out.

 

 

 

 

 

 

 

 

 

 

 

 

A proper Tuck Jump.

 

 

 

 

 

 

 

 

 

 

 

The Deck Squat/Ball Slam packed a punch in this circuit. It has a very large degree of movement, much like that of a burpee. Going from lying on the floor to a fully standing position with weight creates quite an O2 demand. I don't program these in a lot because of the flexion component. But they're nice to do every now and then.