7.21.12 Power Endurance

Workout 1
Shuttle 5 objects across the gym (various size and weight) for 10 minutes
Then:
Tag Team Work
5x Burpee +
15m Bear Crawl +
15m Reverse Bear Crawl +
15m Crab Walk +
15m Broad Jump +
15m Wheelbarrow Walk (partner assists) 
Run back together, switch
Complete as many rounds as possible in 20 minutes
Then:
Rest 5 minutes
Then:
P1 15x Squat + 10x Push-up + 5x Pull-up
P2 Jump rope for the duration of P1’s round
Switch, as many rounds as possible in 10 minutes
Then:
Rest 5 minutes
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
4×2 Muscle Snatch  + OHS 
Then:
1RM Back Squat (in 5 sets)
Then:
1RM Bench Press
Then:
5 minute ride to cool down
 
Results
[gp_workout2]
 
 
 
Workout 3
1RM Snatch
Then:
1RM Clean and Jerk
 
Results
[gp_workout3]
 
 
 
Workout 4
Work up to 80% Back Squat
(8,6,4)
Then:
Back Squat 
3-3-2-1-(2-3)
Last set is max reps @ 85%
Then:
6x Pull-up +
8x Seated DB Press
4 sets
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
Workout 5
7x Muscle-ups +
21x Burpees
5 rounds for time
 
Results
[gp_workout5]
 
 
Coach’s Comments
N/A
 
Photos

The instructions were simple: Grab an object and sprint. Some objects had nice handles, others had no handles.


Just like when we were kids…only twice as hard and not nearly as fun as we remember.


Another childhood movement gone rogue.


Bryan on his way to a 255# clean. The third pull brings the body under the bar.