7.31.12 Power Endurance

Workout 1
5 minute easy ride, row, run, jump rope
Then:
3×5 Wall Squats
2×20 Squats
3×5 Tuck Jumps
3×10 SL Off-Box Squat (no pushing off trail leg)
Then:
Box Step-ups (each leg), hold KB in FC Position
1×10, 1×8, 2×6, 2×4
Then:
12x Wall Ball +
12x KBS + 
12x Ball Slam  + 
12x Walking Lunge (Hold DB in FC position)
Five Rounds 
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
Get loose and prepped for OH work
Then:
BB Complex
2x Muscle Snatch +
2x OHS +
2x Hang Power Snatch
Complete once every minute for 12 minutes
Then:
For time…
150 Double Unders +
10 rounds
12x Wall Ball @ 20# +
6x DL @ 255# +
3x HSPU 
Then:
150 more Double Unders 
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
Back Squat w/chains
1×10, 2×8, 2×6, 3×4
Rest 2-3 minutes between sets
Then:
4×6 RDL
Then:
7x Ring Push-up +
5x Ring Row
4 rounds
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
Work up on Front Squat
Then:
Front Squat
7-5-3-3-5-7
Rest 3-5 minutes between 
Then:
12x BB Lunge
4 sets
Then:
7x DL +
Max Push-ups (-2)
4 rounds
Then:
Cool Down with Shoulder stability work
 
Results
[gp_workout4]
 
 
 
Workout 5
Work up on Strict Press
Then:
Strict Press
5-4-3-3-4-5
Then:
Work up on Front Squat
Then:
FS
6-4-2-2-4-6
Then:
6×3 Ring Pull-ups
 
Results
[gp_workout5]
 
 
 
Coach’s Comments
N/A
 
Photos

Standards matter. When doing Ball Slams make sure your arms reach full extension at the top. Follow that with a hard, aggressive slam. As we say, it's not Ball Drop, it's Ball SLAM!

Minimize the contribution from the trail leg and drive through the top leg only. I cue the athlete to maintain an extended knee and pull the toes up on the back foot. If the knee bends or the toes contact the floor you pushed off. Bottom line, if it's easy you probably cheated.

A fine day in the gym...