8.2.12 Power Endurance, Interval

Workout 1
KB Complex 
2 sets
Then:
I.W.T.
Phase I
5x Heavy KB Snatch (each arm, switch arms with an alt. KBS) +
2 minutes of Row/Ski/Airdyne +
2 minutes rest
3 sets
Rest 5 minutes
Then:
Phase II
10x RDL +
2 minutes of Burpee/Pull-ups OR Burpee/Box Jump +
2 minutes rest
3 sets
Rest 5 minutes
Then:
Phase III
8 reps each:
Ring Push-up +
Deck Squat/Ball Slam
KBS +
KTE/TTB +
Wall Ball
3 rounds, rest 60s between rounds
Then:
Cool Down
 
Results
[gp_workout1]
 
 
Workout 2
UF Track
4×400 (increase speed each 400m, all at warm-up pace)
Then:
2x 1-Mile Repeats
Rest = 400m Walk
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
In 20 minutes perform as many rounds as possible 
25 Calories on Airdyne +
400m Run
OR 
Work up to Max Snatch for the Day (5 sets)
Then:
4×1 @75%
Then:
On odd minutes do 11x Hang Clean 
On even minutes do 11x Burpees
Continue for 20 minutes
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
Work up on OHS
Then:
OHS 
3-2-1-1-1
Then:
Max reps @ 85% max 
Then:
5x Hang Power Snatch + 5x Push Jerk
Every minute for 10 minutes
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
Workout 5
Work up to 3RM DL
Then:
DL Cluster Training
1-1-1-1-1
Rest 10-15s between reps
4 sets
Rest 3-5 minutes between sets
Then:
4x Push Press + 2x Forward Lunge 
4 sets
Then:
Pull-up Strength Ladder
5-4-3-2-1
Then:
Cool Down
 
Results
[gp_workout5]
 
 
Coach’s Comments
N/A
 
Photos

When doing burpee/box jumps try to do the burpees as close to the box as possible so you can load up and immediately jump onto the box.

Three things are critical during RDLs. 1. Slightly bend the knees. Ten degrees is plenty. The tighter your hamstrings the more you'll have to bend them to achieve depth. 2. Maintain a flat or slightly extended spine throughout. 3. Rock back on the heels to engage the hamstrings fully. The trouble with RDLs, especially if you don't do them a lot is they wreck the back of your legs for days.

There are two movements I always hesitate to program into circuits. Deadlifts are one, box jumps are another. Reason being as fatigue accumulates the chance of injury increases significantly. Today I encouraged everyone to push the pace but stay very focused. No DNA on the boxes.