7.12.12 Power Endurance, Interval

Workout 1
5 minute row, ride, run, rope skip
Then:
3×5 Wall Squat
2×20 Squats 
3×5 DB SOTS Press
Then:
Group Squat Prep (5-10 minutes)
Then:
I.W.T.
Phase I
7x KB “Headcutters” +
60s Hard Row/Ride/Ski Erg +
2:00 minutes rest
3 sets
Then:
Phase II
7x Back Squats w/chains
60s Burpee/Broad Jump +
2:00 minutes rest
3 sets
Then:
Phase III
Shuttle the following objects from one end of the gym to the other as fast as possible:
One object at a time, player choice…
30# MB
40-45# DB
45# Plate
2×40-60# KB
Each player does 3 sets
Rest while other players go.
Then:
Cool Down
 
Results
Latissa H.
Robin M.
Beau C.
Victor R.
Xeve S.
Hebah F.
Robyn S.
Bob R.
Rob E.
Erica J.
Fiona M.
Dana K.
Stephen C.
Tammi J.
Ashley T.
Ashley M.
Kara S.
Elizabeth F.
Oliver M.
Rob J.
Lavina D.
Joshua C.
Ale P.
Tracy T.
Marissa F.
Katie W.
Byron Y.
Scott K.
Clifford N.
Aaron W.
Janell B.
Ashley C.
Wlises M.
John V.
Marsi B.
Mary S.
Raja S.
Mariana F.
Evan J.
Bryan C.
Cynthia P.
Joe B.
Gisela T.
Britni P.
Diana R.
 
 
 
Workout 2
3-2-1 DL Wave Loading
Wave 1 – 275#/295#/315#
Wave 2 – 305#/315#/325#
Wave 3 – 310#/320#/330#
Then:
100x Pull-up +
200x KBS @ 40#/30# +
300x Squats
400m Run
Every minute on the minute do 4x Burpees
Record time
 
Results
James R. – 37:24 
Marcus W. – 39:41 (jump pull-ups)
Joe L. – 50:55
Jim C. – DNF
 
 
 
Workout 3
Work up on Deadlift
8, 6, 5, 3
Then:
Deadlift 5 rep cluster
10-15 second rest. Stop if no rep.
8x pull-ups during 3-5 minute rest
4 rounds
Then:
Work up on strict press
5, 4,
Then:
Strict press 3 – 2 – 1 wave
2 waves

Results:
Katie W. – DL 5 rep clusters at 185#. Last Strict Press wave: 95, 100, 110
Chrissy V. – DL 5 rep clusters at 135#. Last Strict Press wave: 55, 60, 65
Aubrey H. – DL 5 rep clusters at 145#. Last Strict Press wave: 65, 70, 75
Erin E.. – DL 5 rep clusters at 145#. Last Strict Press wave: 65, 70, 75
Nicole B. – DL 5 rep clusters at 175#. Last Strict Press wave: 65, 70, x
Sky J. – DL 5 rep clusters at 175#. Last Strict Press wave: 75, 80, x
Intern 2. – DL 5 rep clusters at 205#. Last Strict Press wave: 125, 130, x

 

Workout 4
Max for Day Snatch
1 RM Strict Press
1 RM Deadlift

Results:
Rob S. – Snatch 185#, Strict Press 185#, DL 365#

 

 
Workout 5
OHS work up with 6, 6, 5, 4, 
Then
Overhead Squat 3 – 2 – 1 wave
2 waves
Then
3x Speed Bench Press 4 sets w/ 30s rest  @ 50%
8x external rotation ring rows 3-1-2-1
3 rounds

Results
Kian O. – Last OHS wave  145#, 155#, 170#, Speed Bench used 125#

 

 

Workout 6
Work up on Deadlift
8, 6, 5
Then:
Deadlift 5 rep cluster
10-15 second rest. Stop if no rep.
8x pull-ups during 3-5 minute rest
4 rounds
Then
4x push-press + 2x each Front lunge
6 sets

Results
Bobby M. DL Cluster used 315#, PP+FL combo used 125#

 

 

Workout 7
4×2 each TGU
Then
Strict press 5-3 wave
3 sets 3-5 minute rest
Then
5x Deadlift
7x Pull-ups
4 rounds
Then
8x each lateral stop over rack hold
6x each KB Rev. wood chop
Max ring dip hold

Results:
Lavinia D. – Last Strict Press wave 65, 70, 75, 5x DL at 145#
Tree G. – Last Strict Press wave 110, 115, 120, 5x DL at 155#

 

 

Workout 8
work up on Front Squat
then:
Front Squat 3-1 wave
2 sets Rest 3-4 minutes
Then
“Nicole”
400m Run + max pull-ups
20 min AMRAP record pull-ups

Results:
Niko M. – Last F squat wave 230#, 235#, 245#. “Nicole” 87 reps in 6 rounds

 
Coach’s Comments
N/A
 
Photos

When preparing to lift the bar off the floor think about doing a backflip. In other words, drive into the floor with the legs and aggressively lift the chest as if you were going to jump backwards.

 

 

 

 

 

 

 

 

 

 

 

 

Joe suffering…

 

 

 

 

 

 

 

 

 

 

 

Jason has been saying lately, “the problem is everyone wants to be strong, but no one wants to lift heavy weight.” Niko is demonstrating otherwise. This was the final single of his last wave at 245#.

 

 

 

 

 

 

 

 

 

 

 

 

The elbows should be directly under the barbell. Drive the knees out and keep the eyes up. The chains have a way of incentivicing athletes to go deeper, as the load is reduced in this position. It’s a nice trick to use for beginners to teach proper squat depth. 

 

 

 

 

 

 

 

 

 

 

 

 

Byron is making great great strides. Transformational in fact.

 

 

 

 

 

 

 

 

 

 

 

Pick heavy shit up and run as fast as you can with it. Simple and effective.

 

 

 

 

 

 

 

 

 

 

 

Janell demonstrating some lateral movement after a long stint of no running, twisting, or jumping. Welcome back Janell.