8.3.12 Power Endurance

Workout 1
5 minute easy row, run, rope skip
Then:
60s Squat +
60s Rest
3 rounds
Then:
Broad Jump Progression
15m @ BW +
15m @ 2×10-15# DBs +
15m @ 2×15-20# DB +
15m @ 2×20-30# DB +
60s Wall Sit +
30x KB Clean and Jerk
2 sets
Then:
Tag Team Style
5x Heavy Thruster +
10x Box Jumps
Rest while partner goes
5 rounds each
OR 
6x Weighted Lunge (Hold KBs in Rack position) +
5x Burpees
Rest while partner goes
5 rounds each
Then:
10-Minute Static Hold Circuit
Rotate between…
Handstand Hold
Dead Hang
Low Plank
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
Work up on Front Squat 
Then:
Front Squat Drop Set
3 reps @ 90%
rest 10-15s, reduce load 10%
max reps 
rest 10-15s, reduce load another 10%
max reps
Rest 3-5 minutes
4 sets
Then:
3×10 DB Bridge Press @ 2×20# DB
Then:
5x Pull-up +
10x Hang Ring Rows +
Max Push-ups 
5 sets
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
Work up on Back Squat
Then:
Back Squat Drop Set
3 reps @ 90%
rest 10-15s, reduce load 10%
max reps 
rest 10-15s, reduce load another 10%
max reps
Rest 3-5 minutes
4 sets
Then:
8x Close-Grip Bench Press +
3x Eccentric-only Pull-ups
Rest plenty
4 sets
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
Work up on Front Squat 
Then:
Front Squat 
5-4-3-3-4-5
Then:
5x Bulgarian Lunge @ 65# (place back leg on bench) +
7x Deadlift @ 225#
4 sets
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
Workout 5
3-position clean (floor, above knee, mid-thigh)
4 sets @ 65%
Then:
4×3 Hang Snatch Hi-Pull 
Then:
Max Snatch Balance for the day
Then:
2×2 @ 75%
Then:
Cool Down
 
Results
[gp_workout5]
 
 
 
Coach’s Comments
N/A
 
Photos

The 40# medicine balls reproduced. I hope to have a few 50# and even a couple 100# in the near future.


The proper position for the Wall Sit is thighs parallel, feet under the knees, back flat against the wall. Close your eyes and try not to think about the blood poisoning your legs.


I can tell everyone is getting stronger. Even a few months ago several of our athletes struggled to achieve this position. Now many were holding it for close to a minute at a time.