8.11.12 Power Endurance

Workout 1
P1 1-Minute Row/Ski/Ride
P2 Rest
5 rounds each (to warm-up)
Then:
DB Strict Press
5 reps, pause 3s in lockout position of each rep
3 sets (still warming up, increase load each set)
Then:
Work up to Heavy KB Windmill (in 4-5 sets)
Then:
8x TGU @ 30# +
4x TGU @ 50# +
2x TGU @ 70# +
60s Low Plank/Ring Plank
Rest 3 minutes
Do 3 sets
Then:
10-Minute Slosh Pipe Hold
Switch players every minute
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
 
Workout 2
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_workout2]
 
 
 
 
Workout 3
15x Box Jumps +
12x Push Press/Jerk @ 115# +
9x Toes-to-Bar
Max rounds in 18 minutes
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
 
Workout 4
Max Snatch for the day
Then:
Max Clean and Jerk for the day
Then:
Cool Down
 
Results
[gp_workout4]
 
 
Coach’s Comments
N/A
 
Photos

The pre-workout butterflies disappear after the first rep. Bring on the suffering. You know you’re in the right frame of mind when you look forward to it; when you drink the poison knowing the consequences. Yes it will hurt. Yes it will suck. But in eighteen short minutes I’ll know more about myself than when I started. This is the spiritual aspect of what we do and why we do it.