7.26.12 Power Endurance, Interval

Workout 1
5 minute easy row, ride, run, jump rope
Then:
4x15m Lunge + 15m Bear Crawl 
2×20 squats
3×7 Burpees
3×5 Tuck Jumps
Then:
Mobilize (wrists, elbows, spine)
Then:
I.W.T.
Phase I
15m BB Lunge (Hold BB in FS position) +
400m Run +
2:00 minutes rest
3 sets
Rest 5 minutes
Then:
Phase II
15x Wall Ball (20#/14#) + 
2:00 of Burpee/Broad Jump +
2:00 minutes rest
3 sets
5 minute rest
Then:
Phase III
10-Minute Static Hold Rotation
Hold each position to failure, switch for 10 minutes
-Wall Sit
-HS Hold
-Low Plank
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
Work up to 1RM Bench Press
Then:
“Airdyne to Hell”
50 Calories +
50x Ball Slam @ 25# +
40 Calories +
40 Burpees +
30 Calories +
30x KB CJ @ 2×40# +
20 Calories +
20x Pull-ups +
10 Calories +
10 (5 each) TGU @ 50#
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
 
Workout 3
UF Track
4x400m (increase speed each set)
Then:
8x100m Sprint @ <14s
Walk back to rest
Then (later):
“Airdyne to Hell”
50 Calories +
50x Ball Slam @ 25# +
40 Calories +
40 Burpees +
30 Calories +
30x KB CJ @ 2×40# +
20 Calories +
20x Pull-ups +
10 Calories +
10 (5 each) TGU @ 50#
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
Back Squat 
1×10
2×8
2×6
2×4
Then:
4×7 RDL (moderate tempo)
Then:
3×6 Push Press
Then:
Cool Down 
 
Results
[gp_workout4]
 
 
 
Workout 5
Back Squat w/chains
1×10
2×8
2×6
3×4
Rest 2-3 minutes between sets
Then:
5×6 RDL (moderate tempo)
Then:
2x Push Press + 1x Push Jerk
4 sets
Then:
Cool Down
 
Results
[gp_workout5]
 
 
 
 
Workout 6
4×2 TGU w/DB
Then:
Strict Press 
5-4-3-3-4-5
Then:
5x DL +
7x Pull-up
4 rounds
Then:
Cool Down with step-ups and core work
 
Results
[gp_workout6]
 
  
Coach’s Comments
N/A
 
Photos

Dip, drive, create momentum on the bar, and press yourself into position under it. It sounds simple enough.

I instructed everyone to find a weight that would crush them for 15m. By the time you get to the 2:00 minute interval the heart rate should already be on its way up.

I've been experimenting with the 10-minute static hold circuit at the end of a few workouts in the past few weeks. The idea is to go to the edge on each hold and to do as few rotations as possible in 10-minutes. Here Talia demonstrates a good position for the handstand hold.