10.27.12 Power Endurance

Workout 1
Locomotor Warm-up (various)
Then:
400m Run +
4x (15x Squat + 10x Burpees + 5x Pull-ups) +
400m Run +
3x (15x Squat + 10x Burpees + 5x Pull-ups) +
400m Run +
2x (15x Squat + 10x Burpees + 5x Pull-ups) +
400m Run +
1x (15x Squat + 10x Burpees + 5x Pull-up)
Rest 5 minutes
Then:
Every odd minute on the minute do 15x DB Push Press (M@2×30, F@ 2×15)
Every even minute on the minute do 15x KBS (M@50-70, F@35-45)
Continue for 20 minute 
Then:
Cool Down
 
Results
[gp_workout1]
 
Workout 2
5 minute row
Then:
3×5 Wall Squat 
4x (30s Squat / 30s Rest)
3×5 Burpees
Then:
I.W.T.
Phase I
10x BB Thruster +
4x (20s Hard / 10s Easy) Row +
2:00 minutes rest
3 sets
Rest 5 minutes
Then:
Phase II
10x Sumo Deadlift +
2:00 minutes of Burpee/Broad Jump +
2:00 minutes rest
3 sets
Rest 5 minutes
Then:
Phase III
8x HR Push-up +
8x Pull-up +
8x Box Jump 
3 rounds
Then:
Cool Down
 
Results
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos

A busy Saturday morning in the gym. I wasn’t there, but I know it was a good one because we did it a couple months back.


It always hurts when you go hard.