8.4.12 Power Endurance

Workout 1
Locomotor Warm-up (various)
Then:
400m Run +
4x (15x Squat + 10x HR Push-ups + 5x Pull-ups) +
400m Run +
3x (15x Squat + 10x HR Push-ups + 5x Pull-ups) +
400m Run +
2x (15x Squat + 10x HR Push-ups + 5x Pull-ups) +
400m Run +
1x (15x Squat + 10x HR Push-up + 5x Pull-up)
Rest 5 minutes
Then:
Every odd minute on the minute do 15x DB Push Press (M@2×30, F@ 2×15)
Every even minute on the minute do 15x KBS (M@50-70, F@35-45)
Continue for 20 minute 
Then:
Cool Down
 
Results
[gp_workout1]
 
 
Workout 2
“Competition Day”
 25x Chest-to-Bar Pull-ups +
800m Run +
50 Calories on Ski Erg +
800m Run +
75x Wall Ball @ 20# +
800m Run +
100x Double Unders +
800m Run 
Record time
 
Results
[gp_workout2]
 
 
 
Workout 3
Max Clean for the day
Then:
Max Jerk for the day
Then:
1RM Back Squat
 
Results
[gp_workout3]
 
 
Coach’s Comments
N/A
 
Photos

I threw duck walks into the locomotor warm-up this morning. Some did very well, others struggled. A deep squat is a must for this movement. If you lack the proper range of motion or aren't strong enough to sit in the bottom for an extended period of time it's a long 15m.

If the load is right 15 reps should be difficult, but not so difficult it takes more than 20s to perform. This is a great set up. There's a huge demand on the front end of the minute and then a push to recover on the back end over and over again for 20-minutes.

I love competition day. We've all grown because of it.