7.23.12 Power Endurance

Workout 1
KB Complex:
10x Halos +
10x RTW +
10x Figure 8’s +
10x Goblet Squat +
10x Snatch
2 sets (second set slightly heavier)
Do some shoulder and spinal mobility work between sets
Then:
Practice Two-Handed KB Clean and Jerk 
Then:
Two-Handed KB Clean and Jerk
5x @ 2×40# +
3x @ 2×50# +
2x @ 2×60-70# +
30s ALL-OUT Row/Ski/Ride +
60s Rest
5 rounds
Then:
10x (5 each leg) Heavy Lunges (Hold 2x KB in FC position) +
40s Wall Sit
5 rounds
Then:
Cool Down with 300s Dead Hang
Everytime athlete drops off bar = 5x burpees
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
Clean and Jerk Max for the day
Then:
5×1 CJ @ 80%
Then:
5×2 Pause (2s) Back Squat @ 275#
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
Warm-up for OHS
Then:
OHS
1×7
2×6
3×4
Then:
6x RDL @ 2121 tempo +
4x Pull-ups 
4 rounds
 
Results
[gp_workout3]
 
 
 
Workout 4
Front Squats
8-6-4-4-6-8
Then:
6x Strict Press +
5x Pull-up
3-4 rounds
Then:
Cool Down
 
Results 
[gp_workout4]
 
 
Coach’s Comments
N/A
 
Photos

During the Cleans be sure to fully open the hips (i.e. stand fully upright). This creates an optimal amount of momentum on the object you’re cleaning and is the most efficiency way to get it from below the waist to the catch position.


Hold the bottom position for 2s. This creates additional muscle tension and negates the stretch reflex in the bottom. Regardless, try to explode upwards as quickly as possible.


The 30s ALL OUT should hurt. For many of the guys I instructed them to keep the rower under 1:30 for the entire 30s. The longer I’ve been around an athlete the better I am at prescribing intensity. The better I am at prescribing intensity the more pain I can inflict.

 

Video