8.8.12 Power Endurance

Workout 1
5 minutes of rope skip (practice Double unders)
Then:
2×20 Squats
2x15m Lunge + SL Balance + SLDL
3×10 Split Jumps
Then:
“MF Leg Day”
Litvinov Conversions
20x Heavy DB Split Jump + 10m Sprint (minimize transition between jumps and sprint)
Rest 60-90s 
7 rounds
Then:
6x Weighted Lunge (hold DBs in FC position) +
5x Man-Makers
Continue for 120m (4 “gym” laps)
Then:
3x (1-4) Team Step-up Ladder (Hold KB in rack position throughout)
Rest 90s
Then:
100x Ball Slams
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
Max Snatch for the day (5 sets)
Then:
Max Front Squat for the day
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
Work up on Front Squat
Then:
Front Squat Drop Set
3 Reps @ 90%
Rest 10-15s, reduce load 10%
1-2 reps 
Rest 10-15s, reduce load another 10%
1-2 reps
Rest 5 minutes
4 sets
Then:
Work up on Close-Grip Bench Press
Then:
5x CG Bench Press +
7x Hanging Rows (on BB)
5 sets
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
Work up on Back Squat
Then:
Back Squat Clusters
1-1-1-1-1
Rest 10-15s between reps
Then (immediately):
8x Pull-ups
4 sets
Then:
“Kelly”
Five rounds for time:
400m Run +
30x Box Jumps @ 24″+
30x Wall Ball @ 20#
Then:
Cool Down
 
Results
[gp_workout4]
 
 
Coach’s Comments
N/A
 
Photos

The step-ups are a nice distraction from the rack hold. The mind sours standing still with no movement to occupy it. Somehow stepping onto the box is a relief of sorts.


The waiting game.


Not allowed.