7.30.12 Power Endurance

Workout 1
Throw MBs
Then:
DB Complex. 6 reps each:
Biceps Curl +
Hi-Pull +
Bent-Over Row +
Muscle Snatch +
Thruster +
Lateral Lunge +
Push-up/Renegade Row
3 rounds = 1 set
Do 2 sets (increase load on second set)
Then:
5x Man-Maker  @ 2×15# DB +
3x Man-Maker @ 2×20# DB +
2x Man-Maker @ 2×30# DB +
30s ALL-OUT Row/Ski/Ride
Rest while partner goes
4 rounds each
Then:
DB Bent-Over Row/Pull-up
10/10 
8/8 
6/6 
4/4
Then:
6x (30s Heavy Alternating KBS + 30s Actual Rest)
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
2x Muscle Snatch + OHS (light)
3 sets
Then:
Back Squat w/chains
2×8, 2×6, 3×4
Then:
4×6 RDL
Then:
3×6 Strict Press
 
Results
[gp_workout2]
 
 
 
Workout 3
Max Clean for Day
Max Jerk for Day
1RM Back Squat
 
Results
[gp_workout3]
 
 
 
Workout 4
OHS 
7-5-3-3-5-7
Then:
5x DL + 
7x Pull-up 
5 rounds
 
Results
[gp_workout4]
 
 
 
Workout 5
Strict Press
5-4-3-3-4-5
Then:
Front Squat
6-4-2-2-4-6
Then:
6×3 Pull-ups (slow tempo)
 
Results
[gp_workout5]
 
 
 
Workout 6
OHS 
7-5-3-3-5-7 Wave
Then:
“Ryan”
7x Muscle-ups +
21x Burpees
5 rounds for time
Then:
Cool Down
 
Results
[gp_workout6]
 
 
 
Coach’s Comments
I posted the Mud Run training schedule on the Training Schedule page and on your dashboard. 
 
Photos

Even though the Alternating KBS came at the end of the workout today it was not put there as a cool down. In fact, I wanted the KB to be so heavy that each block of 30s seemed like an eternity. By then the grip and arms were toast, and this interval was intended to burn then further.

If there's one thing the DB Complex teaches it's efficiency. As the arms begin to tire the hips must stay active to facilitate the movement of the DBs. Three rounds in a row is not easy. And by the time everyone had done two sets they were ready to go home. Unfortunately, the warm-up was all they'd completed.