8.29.12 Power Endurance

Workout 1 
Heavy MB Warm-up (M@25-30, F@15-20)
5x Oblique Toss +
5x Chest Pass +
5x Oblique Toss
Rotate through for 60s
Rest a bit
3 sets
Then:
30x Bulgarian Bag Full Moons/Halos (each direction) +
2 minutes of 15s MB Mountain Climber + 15s “Rest” in FLR position (also on MB).
During work portion try to contact knee to elbow WITHOUT putting foot down.
Rest 2 minutes
3-4 sets
Then:
16x (8 each direction) Landmine Russian Twists +
15m KB Bear Crawl +
7x Toes-to-Bar
4 sets
Then (immediately):
15m Prone Rope Pull (alternating arms)
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
Max Clean and Jerk for the day
Then:
5×1 @ 80%
Then:
Pause Back Squat (pause for 2s in the bottom)
5×2
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
Work up on Front Squat (~3RM)
Then:
Front Squat Drop Sets
3 reps @ 90%
Rest 10-15s, reduce load 5%
Max reps (1-2 difficult singles)
Rest 10-15s, reduce load another 5%
Max reps (1-2 difficult singles)
Rest 3-5 minutes
4 sets
Then:
Work up on Narrow-Grip Bench Press
Then:
5x Narrow-Grip BP (should be very close to failure) +
7x Hanging BB Row
5 sets
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
2×10 Front Squats (light)
Then:
Front Squat Wave
2x (7-5-3)
Rest plenty between sets
Then:
Dead-Stop Back Squat
4×2 (pause 2s in bottom position)
Rest 120s between sets
Then:
2x (1-6) Ring Push-up + 20s HS Hold Ladder
Looks like…
1x Ring Push-up + 20s HS Hold
2x Ring Push-up + 20s HS Hold, etc…
Then:
Cool Down
 
Results
[gp_workout4]
 
 
Coach’s Comments
N/A
 
Photos

As if they weren't hard enough. The goal today was to ignite the core. The instability of the ball did the trick. The shoulders got their's too.