7.25.12 Power Endurance

Workout 1
Keep a KB Moving for 10 minutes using the following movements:
10 reps each
RTW
Figure 8’s
Snatch (L)
Snatch (R)
Goblet Squat
Then:
12x (each direction) Bulgarian Bag Halos OR Full Moons +
2x (30s Mountain Climber + 30s FLR)
Rest 2 minutes
3 sets
Then:
10x KB Push Press  OR BB Push Press +
20x Box Jump +
30x KBS +
400m Run
3 rounds
Then:
16x Split Jumps 
Every minute on the minute for 8 minutes
OR
30x Ring Dips (in as few sets as possible)
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
15x OHS + 
400m Run
5 rounds for time
 
Results
[gp_workout2]
 
 
 
Workout 3
Work up to 3RM DL in 3-5 sets
Then:
DL Clusters
5 intermittent reps with 10-15s rest between each rep
4 sets
3-5 minutes rest between sets
Then:
4x Push Press +
2x Forward Lunge (BB in FS position)
4 sets
Then:
5-1 Pull-up Strength Ladder
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
Max for the day Snatch (in 5 sets)
Then:
Max for the day Clean and Jerk (5 sets)
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
Workout 5
4×2 Snatch @ 70%
Then:
6×2 Hang Clean @ 70%, rest 1 minute between sets
Then:
6×2 Jerk @ 70%, rest 1 minute between sets
Then:
Cool Down
 
Results
[gp_workout5]
 
  
Coach’s Comments
N/A
 
Photos

I encouraged the guys to take on the 45# bag. Grip is often an issue with the heavier bags.

Every since I've taken away the "for time" component I've noticed a vast improvement in everyone's movement quality and attention to detail. Comparing yourself to another athlete has its place. But early on the emphasis must be movement over time.

As fatigue accumulates it becomes necessary to turn Push Press into Push Jerk. Pushing yourself under the bar doesn't require the bar to be pressed as high.

The rest is intended to stress the mind as much as it is the body. 30s of static posturing when the shoulders are tired and the heart rate accelerated stirs the thoughts and invariably makes them sour. All physical tasks should have psychological aspects to them. How else can we teach the mind to drag the body?

 

Video