8.6.12 Power Endurance

Workout 1
30x (each) MB Toss over 8″ Pull-up Bar @ 20-40# (pick ball up with flat back, dip, and drive)
Then:
10-1 Strict Press + 3x Weighted Pull-up
Looks like…
10x Strict Press + 3x Pull-up +
9x Strict Press + 3x Pull-up, etc…
Then:
10x HSPU/Wall Walks +
20x Box Jump +
30x KBS +
40x Push-ups +
50x Squats
60x Burpees +
10x HSPU/Wall Walks
Then:
30s Dip Support +
30s Rest
5 rounds 
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2 
Work up on DL
Then:
Deadlift
6-6-5-5-4-4
Then:
Work up on Strict Press
Then:
Strict Press
4-3-2, 4-3-2
Then:
3×7 Pull-ups
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
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:
6x30s Dip Support in Rings
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
Work up on Strict Press
Then:
Strict Press Wave
5-4-3
Increase load by 4-5% each wave until last rep is missed
Rest 3-5 minutes between sets
Then:
Work up to Heavy DL
Then:
5x DL +
7x Pull-up
4 sets
Then:
3×8 (each) Box Step-ups (Hold 2xKB in Rack position)
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
Workot 5
Work up on Front Squat
Then:
6×3 FS
Then:
“Nate” 
2x Muscle-up +
4x HSPU +
8x KBS @ 70#
Max rounds in 20 minutes
Then:
Cool Down
 
Results
[gp_workout5]
 
 
 
Workout 6
Max Clean and Jerk for the day (5 sets)
Then:
4×1 @ 85%
Then:
Max Back Squat for day (6 sets)
Then:
Cool Down
 
Results
[gp_workout6]
 
 
 
 
Workout 7
Work up on DL
Then:
3-2-1-1-1
Then:
2 sets of max reps @ 85%
Then:
5x (each) Box Step-up +
5x Pull-up
5 sets
Then:
Grip Work
 
Results
[gp_workout7] 
 
 
 
Coach’s Comments
N/A
 
Photos

No slop on the dip support. Keep the eyes up, shoulders down/depressed, and serum high. I'd rather see 15s of perfection than 30s of ugliness.

Roll the bar back and drive the elbows up. If and when the elbows fall the lift is made significantly more difficult as the load shifts from being supported by the body to being supported by the arms.

For some the Dip Support was challenging on the stationary apparatus. For those who wanted to be challenged a bit more I told them to jump on the rings; a different experience entirely.