11.26.12 Power Endurance

Workout
5 minute easy row, run, ride, jump rope
Then:
2×10 Shoulder Dislocates
2x15m Lunge + 15m Bear Crawl
3×8 HR Push-ups
3×5 Tuck Jumps
Then:
15m Burpee/Broad Jumps
Every minute on the minute for 10 minutes
Then:
Max Reps Bench Press (135-155#/45-65#)
Rest 4 minutes between sets
During “rest” perform 30x Double Unders/60x Singles + 30x Split Jumps
4 rounds
Then:
“KBS/Burpee Mountain” 
5x KBS + 5x Burpee 
10x KBS + 10x Burpee
15x KBS + 15x Burpee
20x KBS + 20x Burpee
25x KBS + 25x Burpee
20x KBS + 20x Burpee
15x KBS + 15x Burpee
10x KBS + 10x Burpee
5x KBS + 5x Burpee
Get as far as you can in 15 minutes
Then:
Cool Down
 
Results
KBS/Burpee Mountain
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

The Bench Press is a great opportunity to develop meaningful pressing strength. You can only get so strong doing push-ups. If you want to make real strides in your pressing strength do Dips and/or Bench Press. Don't get me wrong, push-ups are great. But their best reserved for children or people who are de-conditioned. Otherwise you have to do a bunch to produce a training effect.

For some the 15m Burpee/Broad jump every minute on the minute was a nice warm-up. For others it was a kick in the nuts. When your fitness reaches a respectable level you'll be able to cover 15m in about 10-12s, leaving plenty of time to recover before the next minute. This particular warm-up is a good gauge of where everyone is with their explosive ability. No worries through. If you need more time do 15m every 90s. If that's not enough do 15m every 2 minutes. It doesn't matter. Find your level, master it and shorten the time frame when you're ready.

Take off...