9.24.12 Strength, Power Endurance

Workout 
5 minute easy row, ride, jump rope
Then:
2×10 Shoulder Dislocates
2×10 HR Push-ups
4x (30s Mountain Climber + 30s Actual Rest)
Then:
Work up to 1RM TGU (4-5 sets)
Then:
“7-Minutes in Hell” TGU
Max reps TGU @ 80% 1RM (single count)
Rest 5 minutes
Then:
Practice BB/KB Clean and Press/Jerk
Then:
3x BB/KB Clean and Jerk +
6x Burpees +
9x Box Jump
Rotate through for 12 minutes
Then:
Cool Down
 
Results
1RM TGU, 7-Minutes in Hell of TGUs @ 80% 1RM:
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

Leah hitting a long-sought PR in the TGU @ 55#

A few of our athletes had shoulder injuries so we swopped out a sandbag for a KB. In many cases, if the load is dosed properly, it's more devastating.

3x Clean and Jerk is few enough reps that it's very manageable in a circuit. I'm not a big fan of high rep Olympic work, especially in a circuit that is timed. In the rare occasion I do prescribe them it's typically for very low reps.

Stay focused. Think about over-jumping the box to ensure you clear the edge.