8.18.12 Power Endurance, Competition Day

Workout 1
5 minute easy ride, row, run
Then:
3×5 Wall Squat
2×20 Squat
Then:
Front Squat Prep (8 minutes), i.e. box stretches and band work
Then:
Front Squat Strength Ladder
10 reps + 3 Pull-ups
9 reps + 3 Pull-ups 
8 reps + 3 Pull-ups
7 reps + 3 Pull-ups
6 reps + 3 Pull-ups
5 reps + 3 Pull-ups 
4 reps + 3 Pull-ups
3 reps + 3 Pull-ups
2 reps + 3 Pull-ups
1 rep + 3 Pull-ups
Each set below 7 should be close to failure. Use early sets to warm-up.
Adjust weight throughout to match rep range. 
Then:
Static Hold Circui
Player Chooses three holds to rotate through for 10-minutes
Slosh Pipe
KB Rack Hold @ 1/2 BW
Low Plank
HS Hold
Wall Sit
Barbell Hold
Dead Hang
Reverse Plank
Then:
Actual Cool Down
 
Results
[gp_workout1]

 

Workout 2
30x Back Squats @ 155# + 60 Double Unders 
30x Front Squats @ 135# + 60 Double Unders
30x Overhead Squats @ 115# + 60 Double Unders 
30x Push Press @ 95# + 60 Double Unders +
30x Thrusters @ 75# + 60 Double Unders
Record time
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Coach’s Comments
N/A
 
Photos

We spent about 10 minutes before the workout doing various activities to prepare for front squats, namely mobilizing the elbows, shoulders. and hips. Here is one example of a triceps stretch we like using a Jump Stretch band.


The competition workout of the day.