8.28.12 Power Endurance

Workout 1
5 minutes to sweat
Then:
3×5 Wall Squat
2×20 Squats
2×10 Frog Hops
2x15m Spider Lunge (pause 5s in bottom position of each lunge)
Then:
Kettlebell Swings
20 reps @ 50#
15 reps @ 60#
12 reps @ 70#
2×10 reps @ 90#
Then:
Practice KB Cleans
Then:
4x KB Clean (M@2×40, F@2×25) +
3x Front Squat +
2x Lunge +
1x Push Press/Jerk 
Every minute for 15 minutes
Then:
Work up on Sumo DL (~7 RM)
Then:
5x Sumo DL +
20x Split Jumps
Rest 60s
5 rounds (not for time)
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
 
 
Workout 2
Work up to 3RM
Then:
DL Clusters
1-1-1-1-1
Rest 15s between reps
4 sets
Rest plenty between sets
3 sets
Then:
150x Wall Ball @ 20#
EMOM 1x Muscle-up
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
 
Workout 3
Work up on Front Squats
Then:
Front Squat Drop Sets
With your 3RM do 3 reps, then 3s rest to drop weight 5%, max rep, then 3s rest to drop weight 5%, max rep, repeat until 5 reps are completed or rep is missed.
Rest 3-5 minutes.
4 sets
Then:
Work up on Narrow Grip Bench
Then
5x Narrow Grip Bench
7x Hanging Row on BB
5 sets
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
 
Workout 4
Work up on Power Clean
Then
Power Clean 5 rep clusters
1-1-1-1-1
Rest 15 between each rep
Rest 3-5 minutes
4 sets
Then
“Fran”
21-15-9
95# Thruster + Pull-ups
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
 
Workout 5
Work on Power Snatch (light)
Then
Jerk Balance + Jerk (still light)
5 sets
Then
2x(Hang Snatch + OHS)
4 sets
Then
Back Squat w/ chains
1×10 2×8 2×6 3×4
Then:
Cool Down
 
Results
[gp_workout5]
 
 
Coach’s Comments
N/A
 
Photos

The front loaded position really forces an upright position. It also helps the athlete push through the heel to get back to the starting position.


Float the bells into the catch. Initiate with the hips, chase it with the shrug, and finish with a perfect catch. Try to keep the “bell” part of the KB below the handle throughout the movement. This will keep it from beating you up during the catch phase. You’ll know your timing was off when you wake up with bruises on your arms the next day.