7.20.12 Power Endurance, Strength/Power

Workout 1 (Red Pill)
5 minute easy row, ride, run, rope skip
Then:
3×5 Wall Squat
2×20 Squats
3×5 DB SOTS Press
Then:
Squat Prep (5 minutes)
Then:
Warm-up on Back Squat
Then:
8×10 Back Squat w/chains 
Rest 2 minutes between sets
Then:
20x Wall Ball + 
60s FLR
5 rounds
100 total Wall Ball
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2 (Green Pill)
4x1000m Row (increase speed each round, final rounds <4:00)
Rest 2 minutes between efforts
Then:
4x500m Row (increase speed each round, final round <1:40)
Rest 2 minutes between effortd
Then:
30 Calories on Airdyne +
400m Run
3 rounds for time
Then:
Cool Down
 
Results
[gp_workout2]
 
 
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
Then:
Work up on deadlifts
5, 4,
then:
Deadlift 3, 2, 1 wave
2 waves
 
Results
[gp_workout3]
 
  
 
Workout 4
work up on Front Squat
then:
Front Squat 3-1 wave
2 sets Rest 3-4 minutes
 
Results
[gp_workout4]

  

Workout 5 
“Jack”
10x Push-Press 115#
10x KBS 55lbs
10x Box Jumps 24”
AMRAP in 20 min
 
Results: 
[gp_workout5]
 
 
 
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
[gp_workout6]
 
 
Workout 7
3×2 Snatch @ 125#
Then:
5×2 Hang Snatch-Pull @ 185#
Then:
Jerk Balance + Jerk
5 sets (135/155/155/155/175)
Then:
Max Back Squat for the day
Then:
Cool Down
 
Results
[gp_workout7]
 
 
Coach’s Comments
N/A
 
Photos

Choose a ball that will allow you to hit the 10′ target. Wall Ball is as much a leg exercise as it is a shoulder exercise. Start with the legs and finish with the arms. The worst mistake one can make is to stop between the squat and the press.


If FLR is too easy on the floor, try the rings. One minutes drags by…