8.15.12 Power Endurance

Workout 1
5 minutes to sweat
Then:
3×5 Wall Squat
2×20 Squat
Legs Swings (unsupported)
Then:
12-1 KBS + Burpee Ladder (warm-up pace)
Then:
4x Heavy TGU +
20x Split Jump 
Max rounds in 12 minutes
Then:
20x Wall Ball +
10x Toes-to-Bar
5 rounds (not for time)
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
Work up on OHS 
Then:
OHS 
5-3-1, 5-3-1
Then:
Work up to 1RM Bench Press
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
Back Squat w/chains
1×10, 2×8, 2×6, 3×4
Then:
5×6 RDL (add step to increase ROM)
Then:
7x Ring Push-up +
5x Ring Row
4 rounds (slow)
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
Work up to 80% BS
Then:
Back Squat
3-3-2-1-1
Then:
Do max reps @ 85% 
Then:
DL max for the day (4 sets)
Then:
3×2 @ 85%
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
Workout 5
Work up to 1RM Back Squat
Then:
2x Hang Power Clean + 2x Front Squat
4 sets
Then:
2x Push Press + 1x Push Jerk
4 sets @ 75%
Then:
Cool Down
 
Results
[gp_workout5]
 
 
 
Coach’s Comments
N/A
 
Photos

It's tough to see from this photo, but it's very important to keep the wrist straight (Scott's is bent). A bent wrist is like a kink in a chain. Eventually it becomes a point of weakness and will inhibit further progress.

The TGU is nothing more than moving from point of stability to point of stability. Jim is demonstrating perfect stacking and shoulder stability.

Jamie rolling into position off the floor. Punch the ceiling and keep your eyes on the KB. Well done.