9.25.12 Strength, Power Endurance

Workout 1
5 minute easy row, ride, jump rope
Then:
3×5 Wall Squats
2×20 Squats
Then:
Shoulder Mobility (5-10 minutes, i.e. band work, dislocates, circles, etc.)
Then:
Mechanical Advantage Extension Set – Pull-ups
Perform as many reps as possible with a wide pronated grip @ 4010
Either add weight or subtract it to allow 6-8 pull-ups to failure
Rest 15s
Perform as many reps as possible with a supinated grip @ 4010 (should be 1-2 grinding singles)
Rest 3 minutes (during which time perform 20x Wall Ball)
Do 4 sets
Then:
50x Squats +
15x HR Push-ups +
60m Heavy Farmer’s Carry 
7 rounds
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
2000m Row
Then:
15m Heavy Sled Push every minute on the minute for 12 minutes
Then:
Work up on DL (~5RM)
Then:
5×5 DL
Then:
4 rounds of:
50x Squats +
15x Ring Push-ups +
60m Farmer’s Carry
Then:
Cool Down
 
Results
[gp_workout2]
 
 
Coach’s Comments
N/A
 
Photos

The “not for time” structure changes everyone’s mindset from one of “rush, rush, rush” to one of “do it right.” I told the group before they started that whoever finished first losses. The result was 350 perfect squats. 


Lock the arms, drive the legs.


The result.


The advanced workout today was a mix of both strength and endurance work. Being able to switch gears was important. We started with power endurance, moved to strength endurance, maximal strength, and back to power endurance again. It was a good body of work for 60 minutes.


I threw in the Farmer’s Carry as an “active” break from the squats and push-ups. It wasn’t hard, but it wasn’t easy either.