10.17.12 Power Endurance, IWT

Workout
5 minute easy row, ride, run, jump rope
Then:
3×5 Wall Squats
4x(30s Squat + 30s Rest)
3×8 SL Off-Box Squat
3×5 Burpee
Then:
I.W.T.
Phase I
10x Barbell Thruster +
2:00 minutes of Burpee/Broad Jump +
2:00 Rest
3 sets
Rest 5 minutes
Then:
Phase II
10x KB “Headcutter” +
4x (15s Mountain Climber + 15s FLR) +
2:00 minutes rest
3 sets
Rest 5 minutes
Then:
Phase III
5 rounds of…
8x Dip +
8x Toes-to-Bar +
8x Heavy DB Push Press
Then:
Cool Down
 
Results
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
 

Unlike a front squat, keep your hands wrapped around the bar during Thrusters. Though it requires greater flexibility it also allows for better bar control.

During the burpee/broad jump portion of the IWT I stipulated every jump had to be at least 6'. A 6' jump creates a far greater O2 demand than a 2' jump. Remember, during the 2-minute interval of the IWT the goal is to get the heart rate to 90-95% maximum.

Sit into the back hip and keep the top heel flat. There should be no contribution from the lower leg. If balance is an issue scrape the side of the box for added stability.