8.10.12 Power Endurance

Workout 1
Locomotor Warm-up (run specific)
Then:
“Go Primal Mountain of Blood and Tears”
Squats: 40-50-60-50-40 
Burpees: 10-20-30-20-10
Ball Slams: 20-30-40-30-20
Run (m): 400-800-1200-800-400
Round 1 looks like…
40x Squats +
10x Burpees +
20x Ball Slams +
400m Run, etc.
Then:
Fall Down
 
Results
[gp_workout1]
 
 
 
Workout 2
Work up to 3RM DL 
Then:
DL Clusters 
1-1-1-1-1
Rest 10-15s between reps
Do 4 sets
Rest -5 minutes between sets
Then:
4x Push Press/Jerk + 2x Forward Lunge
4 sets
Then:
5-1 Pull-up Strength Ladder
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
 
Workout 3
Warm-up for OHS
Then:
OHS 
7-5-3-3-5-7
Then:
4×10 Strict Press
Then:
10x Hanging Rows from Barbell +
30s HS Hold
5 sets
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
 
Workout 4
Work up to 185# Clean and Jerk
Then:
4×1 Clean and Jerk (185#, 205#, 2×225#)
Then:
4×2 Snatch Pull @ > 1RM Snatch 
Then:
4×1 Snatch-Balance (185#, 205#, 215#, 225#)
Then:
3×2 Back Squat (275#, 295#, 315#)
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
Coach’s Comments
N/A
 
Photos

The new and improved version of this workout kicked everyone's ass. We have a lot of work to do before Oct.