8.27.12 Power Endurance, Interval

Workout 1
5 minute row, ride, run
Then:
15x Squat + 
10x Push-up +
5x Pull-up
4 rounds (to warm-up)
Then:
Five minute rounds of the following:
KB Snatch (switch hands as needed), M@40#, F@25#
Wall Ball (M@12-14#, F@8-10#)
Box Jump (M@ 24″, F@16-20″)
Row (meters)
BB Push Press (M@75-95#, F@45-65#)
AirDyne (cals)
Rest 2 minutes between stations
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
 
Workout 2
Clean-Deadlift
2×10 (light)
3×8
5×5 @ 85%
Rest plenty between sets of 5
If athlete can complete all sets of 5, then go up 5-10% for next workout
If they cannot complete all sets of 5, use that load next week.
Then:
Strict Press @ 3012 (that’s a 2s pause at top)
4×10
Rest 120s
Then:
Perform 30 Pull-ups @ 3010 in as few sets as possible
Use a band if necessary
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
 
Workout 3
3-position Power Clean (High-Hang, Below Knee, Floor)
5 sets
Then:
Work up on OHS
5, 6, 7,
Then:
OHS 7-5-3 wave  with 4-5% increases
2-3 waves
Rest 3-5 minutes
Then
3×10 Seated OH DB Press @ 3012 
2×8 DB Powell Raises
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
Work up on Front Squat (~5RM)
Then
Front Squat
5, 4, 3, 5, 4, 3,
Then
30s Ski Erg
30s KBS
30s Burpee
30s Mt Climber
Rest 1 minute 
5 rounds
or
30x Muscle-ups in as few sets as possible
 
Results
[gp_workout4]
 
 
 
 
Workout 5
30s Squat +
30s Step-up +
30s Rest
4 sets (to warm-up)
Then:
Work up on Reverse Lunge
Then:
5x (each) Reverse Lunge (BB in FS position) +
20x Split Jumps @ 2×10# DB
Rest 90s
5 sets
Then:
Heavy DB Box Step-ups @ 16-18”
6-6-4-4-2-2
Then:
Cool Down 
 
Results
[gp_workout5]
 
 
 
 
Workout 6
Max for Day Snatch in 5 sets
Max for Day Clean and Jerk in 5 sets
 
Results
[gp_workout6]
 
 
 
Coach’s Comments
N/A
 
Photos

Kevin is an absolute animal. Despite his small frame he still dominated the Airdyne portion of the 5-minute intervals today. He posted 132 calories. Most of the guys struggled to get 100.

5-minutes of box jumps for a 230 lb man is a lot of work. A year ago this would not have been possible. Of all the athletes in the gym Rob has perhaps transformed himself the most.

Jen going heavy on step-ups.

Toes-to-bar is a skill we've been practicing of late. It seems simple on the surface. The truth is they require a lot of grip strength, power, and flexibility. I'm encouraged by our progress. This picture illustrates how dangerous they can be too. Slipping off the bar could be disastrous.