12.13.12 Power Endurance, IWT

5 minute easu row, ride, run, jump rope, etc.
3×5 Wall Squat
4x (15m Lunge + 15m Bear Crawl) 
3×10 DB Strict Press
3×5 Dead-Stop Goblet Squat (30#, 40#, 50#)
Phase I
12x DB Hang Squat Clean + Thruster (aka “Cluster”) +
4x (20s Mountain Climber + 10s FLR) +
2:00 minute rest 
3 sets
5 minute intermission
Phase II
12x (6 each) Box Step-ups (Hold 2x KB in rack position) +
2:00 minute Burpee/Broad Jumps (minimum jump is 6′) +
2:00 minute rest
3 sets
5 minute intermission 
Phase III
30x Frog Hop +
60m Farmer’s Carry 
5 rounds
Cool Down
Coach’s Comments

One of my least favorite movements. The height of the box, the kettlebells barring carelessly down on your diaphragm, and the feeling that little blood is making it’s way to your head. It’s the perfect exercise.

Ninety pounds wants to pull you down and forward. Lift the chest high as you drive the leg into the box. Rob in the background contemplating two fifties. 

The dose is everything during IWTs. If the weight is too light the desired metabolic effect is lost going into the two-minute interval. If it’s too heavy you’ll be worthless immediately after (like Brian in this picture). A well prescribed weight is one in which the heart rate is elevated to approximately 70% maximum. The interval should take you the rest of the way (to 90%).

Rob is accustom to doing a lot of barbell work. Just yesterday he did 285# CJ. But DBs are different. They’re awkward and cumbersome. Different tool, different exercise. Different exercise, different training stimulus. If you want to shake things up a bit grab some heavy DBs in place of your usual barbell. 

The jump during the burpee/broad jump must be at least 6′.

In my mind this is an unacceptable rest position. The correct FLR position is with the shoulders directly over the hands, torso parallel to the floor. If you absolutely must come out of the ideal position get back there as soon as possible. 

It amazing to think a bodyweight exercise can do this to a person. Well…it can.

By the time 30x Frog Hops are over you’re ready to do Farmer’s Carry. By the time the 60m Farmer’s Carry is over you’re ready to do Frog Hops again. By the time the fifth round rolls around you’re ready to be done with both.