9.27.12 Power Endurance

Workout 1
UF Track 
800m Run +
100m Recovery Walk +
400m Run +
100m Recovery Walk +
200m Sprint +
5 minutes break
This is one block
Do 3
Then:
800m jog to cool down
 
Results
[gp_workout1]
 
 
 
Workout 2
5 minute easy row, ride, run, jump rope
Then:
KB Carry Circuit
30m each carry:
SA OH (L)
SA OH (R)
Two-Hands OH
Awkward Carry (L up, R down)
Awkward Carry (R up, L down)
RTW Walk (15m L, 15m R)
Bulgarian Bag Walk (15m L, 15m R) – Optional
Rotate through for 12 minutes at warm-up pace
Then:
Review BB Thrusters (5 minutes)
Then:
AMRAP #1
Run 400m +
15x KBS +
7x BB Thrusters
Rotate through for 15 minutes
Rest 5 minutes
Then:
AMRAP #2
15x Squats +
10x HR Push-ups OR Ring Push-ups +
5x Pull-ups
Rotate through for 15 minutes
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
Work up to 1RM Front Squat
Then:
3 sets of Max Reps Front Squats:
1st Set: As Many Reps Possible in 2 minutes@ 65% of 1 RM
2nd Set: As Many Reps Possible in 2 minutes@ 55% of 1 RM
3rd Set: As Many Reps Possible in 2 minutes@ 45% of 1 RM
Rest 3 minutes between each set
Then:
6x Heavy Barbell Lunges (load BB in BS position) +
5x Explosive Step-up Hops (each leg) +
15s ALL OUT Airdyne Sprint @ >1000 watts +
3 minutes rest
3 sets
Then:
2x (1-6) Dip Ladders
Then:
Cool Down
 
Results
[gp_workout3]
 
 
Coach’s Comments
N/A
 
Photos

One of my favorites. Bar in the back squat position, chest proud, lunge out, kiss the floor with the back knee, and get back. After the 80+ Front Squats we did prior to this it was much harder than normal. Add to that a few explosive step-up hops and a 15s ALL-OUT Airdyne Sprint at around 1600 watts and we were all more than la ittle nauseas.

12 minutes of various carries to warm-up. It's also a great diagnostic tool to determine who is stuck in the T-spine and who possesses good mobility.

I threw in the Walking Halos to challenge everyone's coordination. The bag goes up and over whichever leg is forward. Timing is everything. So if you're still learning how to do Halos from a stationary position, this tweak is probably too advanced. I made it optional.