8.23.12 Power Endurance

Workout 1
5 minutes to get warm
Then:
3×5 Wall Squat
3×10 Goblet Squat (slow and deep, pause 3s in bottom, drive the knees out)
3×5 Tuck Jump (explosive as possible)
Then:
“40-Minute Work Capacity Test”
100 reps each (any order player chooses):
Burpee
Wall Ball (14/10)
DB Push Press (30s/20s)
Box Jump (30″/24″)
KBS (50/35)
Ball Slam (25/15)
Player has 40 minutes to complete all reps PERFECTLY
With the time remaining try to get as many calories on the Airdyne as possible
Calories = score
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
 
Workout 2
OH Prep (10 minutes)
Then:
Work up on OHS
Then:
15m of 3x OHS + 3 Steps (Hold BB Overhead)
Rest plenty
3 sets
Then:
15 Calories on the Rower +
7x Snatch @ 135# +
3x Muscle-ups
6 rounds for time
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
 
Workout 3
Deadlift work up to 3RM in 3-5 sets
Then:
Deadlift 5 Rep Clusters. Rest less then 15 seconds between reps.
4 sets 3-5 min rest
Then:
4x Push Jerk + 2x each Front Lunge
4 sets
Then:
5-1 Pull-up Strength Ladder
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
 
Workout 4
Get warm
Then:
Practice Power Snatch
Then:
Power Snatch work up on weight in 5 sets
Then
Back Squat
2×8 2×6 3×4
Then:
Cool Down
 
Results
[gp_workout4]
 
 
Coach’s Comments
N/A
 
Photos

Putting in the work to make each rep perfect is a chore. It takes a certain mentality to down shift, lower the load, and get it right. Sometimes you have to move backwards to move forwards. Take your time, practice, and do the little things required to get it right. Anything else is a waste of time. Sloppy is unacceptable. So hold yourself accountable and do it right. It'll pay off.