8.31.12 Power Endurance

Workout 1
40x Squat +
400m Run
3 rounds to warm-up
Then:
15 Calories (row, ride, or ski) +
15x KB Push Press +
15x Ball Slam +
15x HR Push-up +
120s Rope Skip for “active recovery”
3 rounds
Then:
15m Walking KBS @ 40# + 15m Spint +
15m Walking KBS @ 50# + 15m Sprint +
15m Walking KBS @ 60# + 15m Sprint  +
15m Walking KBS @ 70# + 15m Sprint +
After Rd 1 do 10x Strict Pull-ups 
After Rd 2 do 60s Dead Hang 
After Rd 3 do 13x Burpees
3 rounds
Then:
“Cool Down” with Slosh Pipe Holds
i.e. 5×1 minute each player (2 player rotation)
 
Results
[gp_workout1]
 
 
 
Workout 2
Work up to 1RM TGU
Then:
“Keep Choppin”
200x Squats +
100x KBS @ 40# +
50x Push-ups +
50x Box Jumps @ 24″ +
100x Squats +
50x KBS +
25x Push-ups +
25x Box Jumps
Record time
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
3×2 Power Snatch @ 80% 
Then:
Two-position Clean (floor, hang)
5 sets
Then:
4×2 Snatch-Balance
Then:
Push Jerk + Split Jerk
4 sets
Then:
3×3 Good Morning
 
Results
[gp_workout3]
 
 
 
Workout 4
Work up on OHS
Then:
OHS 
3-2-1-1-1
Then:
2 sets of max reps @ 85%
Then:
Hang Clean + Push Jerk @ 95#
5 reps every minute on the minute for 10 minutes
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
Workout 5
BB Complex, 6 reps each:
Snatch DL +
Muscle Snatch +
OHS +
Hang Power Snatch 
3 sets (stay light)
Then:
Work up on RDL
3-3-3-3-3 @ 70%
Chase each set with 3x Broad Jumps (max effort)
Rest plenty between sets
Then:
Farmer’s Carry + Dead Hang
60m/60s, 60m/45s, 60m/30s, 60m/15s, 60m/60s
Then:
Cool Down
 
Results
[gp_workout5]
 
 
Coach’s Comments
N/A
 
Photos

If the Slosh Pipe is too easy, simply stand with your feet closer together.

Gooooooood Morning.