7.27.12 Power Endurance

Workout 1
5 minute row, ride, run, jump rope
Then:
Tag Team Sprints
P1 Sprint 25m up and 25m back
P2 Rest
Switch, continue for 10 minutes
Rest 5 minutes
Then:
P1 Carry 40-60# pound sandbag or 45# Plate 200 meter 
P2 Row/Ride/Ski for the duration
Switch, Max calories in 20 minutes
Then:
“Hated Hundred”
100x Burpees for time
Then:
Fall Down
 
Results
[gp_workout1]
 
 
 
Workout 2
Back Squat 
1×10, 2×8, 2×4
Then:
4×7 RDL 
Then:
3×8 Strict Push Press
Then:
Cool Down with light ride
 
Results
[gp_workout2]
 
 
 
Workout 3
Back Squat w/chains
1×10, 2×8, 2×6, 3×4
Rest 2-3 minutes between sets
Then:
5×6 RDL
Then:
2x Push Press + 1x Push Jerk
4 sets
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
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
 
Results
[gp_workout4]
 
 
Coach’s Comments
N/A
 
Photos

The addition of chains accommodates to the strength curve. More weight at the top where the athlete is strongest and less in the bottom where the athlete has a poor advantage.

The morning groups were quite large so I had to give a few of the teams a plate instead of a sandbag. In many ways the plate is more awkward, as there is no comfortable way to carry it.

Good Morning.