8.22.12 Power Endurance

Workout 1
MB Tosses (use D-Ball) @ 15-30#, 30s each:
Oblique (R)
Oblique (L)
Chest Pass
Players stand fairly close together (~5 feet)
2-3 rounds 
Then:
FLR (rings or floor)
Every 10s do 1x Push-up
Rest 60s
3 sets
Then:
10x TGU @ 30# +
4x (30/30) Burpee, “rest” in FLR +
8x TGU @ 40# +
4x (30/30) Ball Slam, “rest” in Rack Position +
6x TGU @ 50# +
4x (30/30) Split Jump, actual rest +
4x TGU @ 60# +
4 (30/30) DB Push Press, “rest” in OH Hold Position (if you lack thoracic mobility, rest at shoulder level) +
2x TGU @ 70# +
4x (30/30) KBS, “rest” Holding KB in Dead Hang Position (two hand MUST remain on KB at all times)
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
 
Workout 2
Max Snatch for the Day
Max Clean and Jerk for the Day
 
Results
[gp_workout2]
 
 
 
 
Workout 3
Work up on OHS
Then:
OHS
7-5-3-3-5-7
Then:
Hang Power Clean and Push Jerk @ 95#
Every minute on the minute for 10 minutes
Then:
Cool Down with Core Work
 
Results
[gp_workout3]
 
 
 
 
Workout 4
Work up on Deadlift
Then:
Deadlift
3-2-1-1-1
Then:
Max reps @ 85% 1RM (for the day)
Then:
5x Single Leg Step-up +
5x Pull-up
5 sets
Then:
Cool Down
 
 
Results
[gp_workout4]
 
 
Coach’s Comments
N/A
 
Photos

This is the correct position of "rest" during the 30/30 Push Press. If you don't have the T-spine mobility don't bother because you won't survive and it's probably not worth it. I use things like this to prove a point. Either you spend time getting more flexible or you suffer the consequences of either modifying the program or suffering more than you have to because you're "stuck." Identify the problem and then fix it. Every exercise is a test.

I posted a picture last week about wrist position on the TGU. Here is another example of poor wrist position. When the wrist bends stability in the arm is somewhat lost, affecting your ability to execute the lift to your potential.

About an hour before my scheduled training session I wondered how I'd get through it. Well, sometimes you just have to be honest with yourself and do the best you can. Throw expectations out the window and attack the workout. Some how, some way I was able to PR. I can't really explain it.