7.24.12 Power Endurance

Workout 1
5 minute easy row, ride, run, jump rope
Then:
3×5 Wall Squat
2×20 Squats
3×10 KBS (progressive loading)
Then:
Work up to Heavy Sumo Deadlift (i.e. a heavy triple)
10-10-5-5-3-3
Then:
13-1 Ball Slam Ladder + 3x Heavy Sumo Deadlifts 
Looks like…
13x Ball Slam + 3x DL +
12x Ball Slam + 3x DL +
11x Ball Slam + 3x DL
Continue to 1x Ball Slam + 3x DL
NOT for time
Rest 5 minutes
Then:
20x One-Arm KB Row (strict) +
Max pull-ups
Rest Plenty
5 rounds
Then:
3×12 Seated DB External Rotation @ 3010 (time permitting)
Then:
Actual Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
21-15-9 of the following:
OHS @ 95# + Ring Dips
Rest plenty
Front Squat @ 155# + HSPU
Rest plenty
Deadlift @ 225# + Pull-up
 
Results
[gp_workout2]
 
 
 
Workout 3
Work up on OHS
Then:
OHS
7-5-3-3-5-7
Then:
Two-position Clean (high hang, hang)
5 sets
Then:
4x Push Press +
4x  Forward Lunge (BB in rack position)
4 sets
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
Back Squat
1×10
2×8
2×6
2×4
1×10 back off set
Rest 3 minutes
Then:
4×6 RDL +
7x Push Press +
10x Hanging Rows
4 rounds
Then:
Cool Down with 5 minute easy ride
 
Results
[gp_workout4]
 
 
 
Workout 5
Work up on OHS
Then:
OHS
7-5-3-3-5-7
Then:
Work up to 1RM Bench Press
Then:
Cool Down with “W” Rows
 
Results
[gp_workout5]
 
 
 
 
Workout 6
Clean and Jerk Max for day (in 5 sets)
Then:
5×1 @ 80%
Then:
5×2 Pause (2s) Back Squat
Then:
Cool Down
 
Results
[gp_workout6]
 
 
 
Workout 7
Front Squat 
8-6-4-4-6-8
Then:
6x Strict press +
5x Pull-ups
3-4 sets
Then:
Cool Down
 
Results
[gp_workout7]
 
 
Coach’s Comments
N/A
 
Photos

The 21-15-9 circuits we did today were about as non-complimentary as it gets. The first one, OHS + Ring Dip was perhaps the most challenging of them all. Thankfully it was the first of three.


I love warming up with the Bulgarian Bags. Nothing seasons the shoulder and torso like the bags.


The OHS/Ring Dip combo reinforced the need to lock the elbows on the OHS. With the arms straight the demand is placed on the back and torso. If the arms are bent even a slight bit the arms feel the brunt of the load, which doesn’t bode well considering the 45 rings dips ahead.


I noticed during the Sumo Deadlifts that Xeve was using a hook grip. Nice!


The 20x One-Arm Rows that preceded the Max Pull-ups really took their toll. Even our athletes who normally do pull-ups unassisted needed bands today.


The proper range of motion in the bottom of the pull-up.