8.30.12 Strength, Power Endurance

Workout 1
5 minute easy row, ride, run, rope skip
Then:
3×5 Wall Squats 
2×20 Squats
Then:
Hip/Spine Mobility
Then:
Work up on Front Squat
10-8-6-4-2-2-2
Doubles should be quite challenging.
Then:
3x(4-6) “Funky” Front Squat
Then:
100m Ski/Row OR 12 Calorie Sprint on Airdyne +
5x Man-makers 
Max rounds in 3 minutes
Switch players
Rest 2 minutes
3 rounds
Try to do a little better each round
Then:
Cool Down 
 
Results
[gp_workout1]
 
 
 
Workout 2
Work up on OHS 
Then:
5×5 OHS 
Rest plenty between
Then:
30x Double Unders +
15x OHS (115#/65-75#) +
10x Pull-ups +
5x HSPU
4 rounds for time
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
Work up on Front Squat
8-6-4-3
Then:
Front Squat Drop Sets
Do 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 Close-Grip Bench Press
Then:
5x Close-Grip BP +
7x Hanging BB Rows
5 sets
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
Wort up to 3RM DL
Then:
DL Clusters 
1-1-1-1-1
Rest 10-15s between reps
Rest 3-5 minutes
3-4 sets
Then:
150x Wall Ball
EMOM do 3x Pull-ups
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
Workout 5
3x15m Lunge + SL Balance + SLDL
Then:
Work up on Single-Leg DL (SLDL)
Then:
Omni Deadlifts
3x (each) BB SLDL +
6x RDL (same load), elevate feet 4″ +
8x Sumo Deadlift (same load)
Rest 3-5 minutes
4 sets
Then:
30x Double Unders +
15x OHS @ 45# +
10x Pull-ups +
5x HSPU
4 rounds (not for time)
Then:
Cool Down
 
Results 
[gp_workout5]
 
 
 
Workout 5
4×2 Clean and Push Press @ 50%
Then:
5×2 Hang Clean
Then:
Work up on Deadlift (8-6-5)
Then:
Deadlift Clusters 
1-1-1-1-1
Rest 10-15s between reps
Rest 3-5 minutes
4 sets
Then:
Cool Down
 
Results
[gp_workout6]
 
 
 
Workout 7
Work up on Strict Press
Then:
Strict Press
5-4-3-3-4-5
Then:
Work up on Front Squat 
Then:
Front Squat 
6-4-2-2-4-6
Then:
6×3 Ring Pull-ups
Then:
Cool Down
 
Results
[gp_workout7]
 
 
 
Coach’s Comments
N/A
 
Photos

We tweaked the rope pull yesterday to place more emphasis on the core muscles and shoulder stabilizers. On the surface it appears fairly easy. However, when you really focus on locking the hips and core and keeping the body rigid throughout it becomes significantly more difficult.


“Funky” Front Squat. The Kettlebell/Band combo creates chaos that must be stabilized by the lifter. Sometimes I even walk around and knock them “accidentally” to spice it up a bit. Today everyone looked steady and capable despite my best effort to throw them off.


No matter what load is placed on the bar I still expect our athletes to achieve the appropriate depth. Any weight that compromises depth is too heavy. Cast your ego aside and do it right. The only way to get strong in the bottom is to go there. Nice work Jamie!


9% bodyfat.