7.19.12 Power Endurance, Strength

Workout 1
5 minute row, ride, run, rope skip
Then:
15-20x Single-leg Leg Swings (all directions)
2x15m Lunge + SL Balance + SLDL Combo
2×10 KB RDL (cradle the bottom of the KB) – see photo
Then:
Work up on KBS
10 reps each: 30#, 50#, 70#
Then:
I.W.T.
Phase I
12x Heavy KBS +
2:00 minute Row/Ride/Ski +
2:00 minute rest
3 sets
Rest 5 minutes
Phase II
5x Heavy Step-ups (Hold KB in FC position)+
4x (20s Mountain Climbers + 10s FLR) +
2:00 minutes rest
3 sets
Rest 5 minutes
Then:
Phase III
5x Partner Ball Slam +
10x (each leg) Split Jump +
15m Fireman Carry OR 30m Heavy Farmer’s Carry (if solo)
As many rounds as possible in 10 minutes
Then:
Cool Down
 
Results
Cristian A.
Lourdes M.
Latissa H.
Carrie D.
Amber C.
Erica G.
Robin M.
Rob E.
Xeve S.
Nicole C.
Beau C.
Erica J.
Hebah F.
Stephen C.
Tammi J.
Talia K.
Elizabeth F.
Alana G.
Naomi E.
Kara S.
Dana K.
Bobby M.
Aaron W.
Robyn S.
Bob R.
Ale P.
Susan S.
Tony H.
Leah Z.
Scott K.
Nicole P.
Britni P.
Joshua C.
Lavinia D.
Stephanie F.
Joe B.
Evan J.
Bryan C.
Mariana F.
Tiffany R.
Diana R.
Lee W.
 
Workout 2
Mobilize
Then:
BB Complex:
Snatch DL +
Muscle Snatch +
OHS 
1 sets of 6 each @ 45#
2 sets @ 4 each @ 65-75#
2 sets of 2 each @ 95#
Then:
Power Snatch/OHS/Hang Power Snatch @ 115-135#
One triplet every 30s for 8 minutes
Then:
15x OHS @ 95# +
400m Row
5 rounds for time
Then:
Cool Down
 
Results
Rob S. – 12:13
Chris W. – 12:03
 
 
 
Workout 3
Work up on strict press 
8, 6, 5, 3
Then:
Strict press 5 rep cluster
10-15 second rest. Stop if no rep.
8x pull-ups during 3-5 minute rest
4  rounds

Work up on deadlifts
5, 4,
then:
Deadlift 3, 2, 1 wave
2 waves

Results
Katie W. – Strict Press Cluster at 95#, last DL wave 185#, 195#, 215#
Erin E. – Strict Press Cluster at 60#, last DL wave 175#, 185#, 185#
Nicole B. – Strict Press Cluster at 60#
Matic – Strict Press Cluster at 115#, last DL wave 315#, 335#, 375#

 
 
 
Workout 4
work up on Front Squat
then:
Front Squat 3-1 wave
2 sets Rest 3-4 minutes

Results
Niko M. – Last F squat wave 235#, 245#, 255#.

 

 

Workout 5 
“Jack”
10x Push-Press 115#
10x KBS 55lbs
10x Box Jumps 24”
AMRAP in 20 min

Results: 
Niko M. – 11 rounds
Bobby M. – 9 rounds
Rob S. – 11 rounds

 

Workout 6
Work up on OHS
8, 8, 7,
then:
OHS 7-5-3 wave   with 4-5% increases
2 waves    rest 3-5 minutes
5×5 RDL
 
Results
Bobby M. -Last OHS wave 125#, 145#, 175#, 5x RDL at 275#

  

Coach’s Comments
N/A

 

Photos

I like this on occasion. It’s as real as it gets. And who knows when this particular type of strength may come in handy. To make matters worse we seasoned the legs with 20x split jumps before each set of fireman carries.


If your partner is too light grab a couple kettle bells. There’s always a way to make it more difficult.