1.10.13 Power Endurance

Workout
5 minute easy row, ride, jump rope, etc.
Then:
2×5 Wall Squat
3×10 Dead-Stop Goblet Squat
2×10 Jump Squat
Then:
Mobility Work (for thrusters and back squats – 5 minutes)
Then:
Practice BB Thrusters (1-2 warm-up sets to grease the groove)
Then:
Litvinov Conversion #1
12x BB Thruster
Then (IMMEDIATELY):
Run 400m @ sub 2:00 pace +
2:00 minute rest
4 sets
5 minute intermission after 3rd set
Then:
Litvinov Conversion #2
10x Back Squat +
Then (IMMEDIATELY):
Run 400m @ sub 2:00 pace +
2:00 minute rest
4 sets
5 minute intermission after 3rd set
Then:
Phase III
10x Heavy DB Strict Press @ 2×30-40#/2×20# +
30s Dead Hang
4 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

The weight on the bar should be such that 10 reps is difficult but not crushing. Accelerate into the interval. I wrote in the article on IWTs, the weightlifting portion of the interval should spike the HR to approx. 70-75% maximum. The two-minute interval that follows is what gets the HR all the way up to 90-95% max.

Technically speaking today's workout was a Litvinov Conversion, not an IWT. The Litvinov Conversion is characterized by a "grinding" weightlifting movement followed IMMEDIATELY by a sprint, in this case a 400m sprint. I was very specific about the interval and told everyone they had to push the pace below 2:00 minutes, which on the surface sounds easy, but when you sandwich it between Thrusters, Back Squats, and a short rest period, it's much more difficult than usual. This picture of Shari says it all.