11.1.12 Power Endurance

Workout
5 minutes to sweat
Then:
20x Balancing Leg Swings (all planes)
3×5 Wall Squat
4x (30s Squat + 30s Rest)
Then:
Goblet Squat / Windmill Combo
10 reps each @ 30#
6 reps each @ 50#
3 reps each @ >50#
Then:
Practice “Hand Release” KBS
Then:
I.W.T
Phase I
15x Heavy “Hand Release” KBS +
60s All-Out Row/AD/Ski Erg +
2:00 minutes rest
3 sets
Rest 5 minutes
Then:
Phase II
10x Dips @ 3010 Tempo +
60s All-Out Row/AD/Ski Erg +
2:00 minutes rest
3 sets
Then:
Phase III
20x TGU @ ~ 80% 1RM (alternating, not for time)
Then:
Cool Down
 
Results
[gp_workout1]
 
Coach’s Comments
This will be the last week of our four-week strength cycle. Starting next week we’ll jump back into predominantly short and intermediate power endurance efforts with some more attention to single limb work to address any muscle imbalances that could be contributing to injuries or holding you back. We’ll spend about two months in this phase in preparation for another strength phase starting in 2013.
 
The changes we have implemented as a facility over the past few months have paid off big time. Injuries are down across the board and PRs are a daily occurrence. We are always evaluating, making subtle programming changes, and doing what we believe is necessary to get better. I appreciate your consistency, hard work, and trust in the GP project. Because you are flourishing we are flourishing. 
 
 
Photos

During the hand-release KBS it's important to know how to keep the KB handle horizontal at all times. If the handle rotates under the bell it's downright impossible to recover and catch. This requires focus and is quite neurological demanding. Don't do it unless you have a rubber floor you can drop weights on, as dropping the KB is highly likely.

For phase III of today's IWT I had everyone do 20x TGU @ 80% of their 1RM. This sort of rep scheme favors the lifter with a lower 1RM. Even though the percentages are the same, the accuracy of those percentages is better as strength improves. That said, my advanced lifters struggled mightily with a 20-rep finale at 80%. This pic is a great representation of the stabilization demand of the TGU. Simply put, it's the ability to move from point of stability to point of stability. Beautiful.

James' Handy Dandy Conversion Chart to determine 80%.