8.1.12 Power Endurance, Strength

Workout 1
5 minute easy rope skip (practice Double Unders)
Then:
3×5 Wall Squat
2×20 Squats
2×5/5 Shoulder Dislocates/OHS Combo
3×5 Tuck Jumps
Then:
Spine/Shoulder Mobility (5-10 minutes)
Then:
Warm up on Push Press (1-2 light sets)
Then:
6x Push Press +
6x (3 each) OH Step-up @ 12″ Box
4-5 sets
Rest 2-3 minutes between sets
Then:
Ball Slam / Tuck Jump
10/10 (M@ 30-40#, F@ 15-25#)
8/8
6/6
4/4
Then (immediately):
90m Heavy Farmer’s Carry (3 laps)
Rest 2 minutes, 2 sets
Then:
Max for the day KB TGU  (in 3 sets)
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
Work up on OHS 
Then:
OHS 
7-5-3-3-5-7
Then:
Hang Power Clean + Push Jerk @ 95#
Five reps every minute for 10-minutes
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
Work up on OHS (8-6-4)
Then:
OHS 
3-2-1-1-1
Then:
Max reps @ best single
Then:
Hang Power Clean + Push Jerk @ 45#
Five reps every minute for 10-minutes
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
Work up on Back Squat (3RM)
Then:
Back Squat Drop Set
3 reps
Rest 10s and reduce load 10%
Max reps (should be 1-2 difficult singles)
Rest 10s and reduce load again 10%
Max reps
Rest 3-5 minutes
Do 4 sets
Then:
“Grace”
30x Clean and Jerks @ 135#
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
Workout 5
Max Snatch for the day (5 sets)
Then:
4×1 @ 75%
Then:
Max Front Squat for the day (5 sets)
Then:
3×1 @ 90%
Then:
Cool Down
 
Results
[gp_workout5]
 
 
Coach’s Comments
N/A
 
Photos
 

Stay active against the bar. The bar is NOT resting on the shoulders. Rather, the athlete must actively press into it throughout the movement to maintain proper position. As you step up onto the box tighten the core and keep the spine from buckling under the load. This is truly a core exercise.


I flipped the script on everyone today and gave them 3 sets to find their max at the end of the workout. Why not. Several fought for new personal records and even more were able to hit their previous best despite the fatigue of the preceding workout.


Sara working her way up to a new personal record.