8.16.12 Interval

Workout 1
5 minute rope skip
Then:
45s Work/15s Transition
-Row
-Ball Slam/Burpee
-Barbell Hold (M@225#, F@135#)
-Airdyne (arms-only)
-Wall Sit
-Rope Pull/Sprint (HEAVY)
-Rest
5 rounds (non-stop)
Then:
“Cool Down” with Grip Work (i.e. Dumbbell/MB juggling, Farmer’s Carry, and Grip rollers)
 
Results
[gp_workout1]
 
 
 
Workout 2
Work up on DL
Then:
DL Clusters 
1-1-1-1-1 @ 90% 1RM
Rest 10-15s between reps
Do 3 sets
Rest plenty between
Then:
Max rounds in 15 minutes
10x KBS @ 70-80# +
10x Box Jump 24″ +
10x Ring Dip
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
 
Workout 3
Work up on Back Squat
Then:
1RM Back Squat
Then:
2x Hang Power Clean + 
2x Front Squat
4 sets
Then:
2x Push Press + 1x Push Jerk
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
 
Workout 4
Work up on Strict Press
Then:
Strict Press
5-4-3-3-4-5
Then:
Work up on Front Squat
Then:
Front Squat
6-4-2-2-4-6
Then:
6×3 Ring Pull-ups
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
 
Workout 5
Work up on DL
Then:
DL Clusters
1-1-1-1-1
Rest 10-15 between each rep
4 sets
Rest plenty between sets
Then:
4x Push Press + 2x Front Lunge (load BB in FS position)
4 sets
Then:
5-1 Strength Pull-ups
Then:
Cool Down
 
Results
[gp_workout5]
 
 
 
Coach’s Comments
N/A
 
Photos

I threw a new wrinkle into the 45/15 circuits today. I had everyone do a Barbell Hold. None of the guys were able to do 225# for 5 rounds. 185# seemed to be the highest people could go.


Slam the ball with intention. Load the abdominals by reaching high overhead and explode down to the floor with authority. Immediately drop into a Burpee, repeat for 45s. This happened to be the station before the Barbell Holds. Perhaps that was why 225# was unattainable.