8.21.12 Power Endurance

Workout 1
5 minutes to sweat
Then:
Dynamic warm-up with coach
Then:
30s Sprint on Airdyne +
30s KBS +
30s Burpee +
30s Mountain Climber +
60s Rest
All movements are performed with little to no transition. 
Get to the next movement and GO!
5 rounds
Then:
P1 60m Farmer’s Carry @ 2×60# KBs
P2 Reverse Plank (elevate feet on a box if necessary) for duration of F.C.
P3 Rest
Switch, 5 rounds each player
Then:
P1 30x Frog Hop
P2 Dead Hang for the duration of Frog Hop
P3 Rest
Switch, 5 rounds each player
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
Work up to 1RM Deadlift
Then:
Deadlift / Pull-ups
12-10-8-6-4-2
Round 1 – M@185#, F@135#
Round 2 – M@155#, F@115#
Round 3 – M@135#, F@95#
Rest plenty between rounds
Then:
100x Bench Press (M@ 135#, F@65#)
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
Work up on OHS
Then:
OHS
7-5-3-3-5-7
Then:
Hang Power Clean and Push Press Combo @ 65#
5 reps every minute on the minute for 10-minutes
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
3-Position Clean (hang, below knees, floor)
5 sets
Then:
1x OHS + 1x Snatch-Balance
4 sets
Then:
Work upon Close-Grip Bench Press
Then:
3×3 Close-Grip BP
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
Coach’s Comments
N/A
 
Photos

In the end if you want to be strong you have to be willing to pick up some heavy weight, and to do so often. The Bulgarians knew best. They maxed out sometimes three or four times a day. Yes...A DAY! Granted, they were using anabolic steroids and competing at the highest level. But suffice it to say, there is something to be said about lifting heavy frequently to reach new heights in maximal strength development.