7.14.12 Power Endurance, Strength

Workout 1
Throw MBs to warm-up
3×20 (each direction) Bulgarian Bag Halos 
3×10 KB Snatch
Work up to 1RM Bench Press
Max Reps Bench Press @ 75% 1RM
Then (immediately):
Do that amount of calories on the Airdyne, Rower or Ski Erg
5 sets
Rest plenty between sets
3×12 Seated DB External Rotation
Cool Down
Kara S. – 1RM Bench 115#
Aaron W. – 1RM Bench 160#
Andrew L. – 1RM Bench 185#
Janell B. – 1RM Bench 90#
Ashley C. – 1RM Bench 125#
Robin M. – 1RM Bench 70#
Chrissy VD. – 1RM Bench 85#
Jim C. – 1RM Bench 205#
Crystal S. – 1RM Bench 105#
Erin E.  – 1RM Bench 105#
Workout 2
“Friday the 13th”
100x Pull-ups +
200x KBS (40/30) +
300x Squats +
400m Run
Every minute do 4x Burpees
Record time
Cool Down
Friday the 13th:
Lizzy M. 
Ashley T.
Nicole P.
Diane M. 
Carrie D.
Margaret F.
Miguel R.
Jill P.
Ashley M.
Tracy T.
Leah Z.
Anya B.
Cynthia P.
Gisela T.
Britni P.
Byron Y.
Bryan C.
Workout 3
3-position Clean (floor, above knee, mid-thigh) – 75% x 4 sets
4×3 Snatch Pull at 80%
Snatch Balance – max for day in 5 sets; then 2×2 at 75%

Chris W. – 3-position Clean 195#, 3x Snatch Pull 155#, Snatch Bal. Max for Day 185#
Bryan A. – 3-position Clean 195#, 3x Snatch Pull 175#, Snatch Bal. Max for Day 185#
Rob S. – 3-position Clean 175#, 3x Snatch Pull 155#, Snatch Bal. Max for Day 205#

Workout 4
OHS 7-5-3 wave
2 waves rest 3-5 minutes
3x speed Bench  at 50% w/ 30s rest 4 sets
3-5 min rest w/ accessory work
4 Rounds

Katie W. – Last OHS Wave 65#, 75#, 85#,  3x Speed Bench at 75#


Workout 5
OHS 7-5-3 wave
2 waves rest 3-5 minutes
2x Muscle-ups
4x Handstand Push-ups
8x KBS 70lbs
20 min AMRAP

Niko M. – Last OHS wave 120#, 140#, 165#, “Nate” 9 rounds

Workout 6
Front Squat  7-5-3 wave
2 waves rest 3-5 minutes
4×6 each Bulgerian Split Squat
-2 max push-ups
10x hanging external rotation row 2-1-4-1
4 rounds

Lavinia D. – Last F Squat wave 100, 120, 135
Josh C.  – Last F Squat wave 210, 225, 240

Workout 7
Front Squat  7-5-3 wave
2 waves rest 3-5 minutes
5x Good Morning
4x each SL Step ups w/ KB rack hold
4 rounds
Raja S. – Last F Squat wave 165#, 185#, 205#, 5x Good Morning 125#
Jason V. – Last F Squat wave 185#, 195#, 205#, 5x Good Morning 145#


Coach’s Comments
The topic of structural balance and strength ratios has been a hot topic around the gym lately. I’m intrigued by this concept and what it means for increased performance and injury prevention, two subjects of great importance. 
In recent weeks we’ve experimented with several concepts. One is the idea of strength ratios, particularly those related to the classic strength and Olympic lifts. My current belief is that structural balance should be the priority of any serious strength and conditioning program. All strength ratios are based on an athlete’s best deadlift, since the deadlift is typically the lift that allows for the most load to be lifted, even for beginners. Once a deadlift maximum is determined simple percentages can be applied to determine optimal loads for back squat, front squat, and overhead squat.  
For example, based on my research and the experience of several strength and conditioning coaches, an ideal back squat is approximately 80% of one’s best deadlift. If the back squat is short of that it must be developed. Theoretically (and I say ‘theoretically’ because I’m not sure) the deadlift will not get better until the back squat is up to par, highlighting the complimentary nature of training to all lifts. 
From the deadlift max we can also determine ideal strength ratios for the front squat and overhead squat. The front and overhead squat should be approximately 85-90% and 65-70% respectively of the athlete’s best back squat. 
The opposite is also true. If the back squat is greater than 80% of the athlete’s best deadlift than the deadlift is insufficient and become the focus of the program moving forward. 
If the back squat is sufficient (80% of 1RM DL) and the front squat is less than 85% of the athlete’s best back squat, then the front squat is in deficit. You get the picture. 
A good strategy if you’re a well experienced lifter looking for direction simple run your max lifts through the percentages provided in this blog and adjust your training emphasis accordingly. Bringing your lifts into balance is an overlooked/unknown method of strength development that is promising and worth further investigation. 
Once structural balance is achieved the deadlift again becomes the focus of the program. Depending on where you wish to land on the fitness hierarchy will determine how high you build your deadlift, or any lift for that matter. Anyone serious about strength training should be aiming for 2.75x bodyweight in the deadlift.  In theory bringing your back squat, front squat, and overhead squat up to balance should provide a better foundation to push the deadlift up again to desired levels.