1.26.13 Power Endurance

Workout 1
5 minute easy row, ride, run, jump rope
Then:
3×5 Wall Squats
2×10 Shoulder Dislocates
3×15 Bulgarian Bag Halos (each direction)
3×10 KBS (increase weight each set)
3×5 Tuck Jump
Then:
Work up to 1RM TGU (5 sets)
GO FOR A NEW PR!
Then:
5x Strict Press +
3x Push Press +
2x Push Jerk
3 sets (light, to warm-up)
Then:
Every odd minute perform 15x Push Press 
Every even minute perform 15x KBS
Continue for 20 minutes (10 sets each)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
150 Double Unders (“Buy in) +
5 rounds of…
12x Push-ups +
8x Toes-to-Bar +
4x TGU @ 50#
Then, immediately:
150 Double Unders “Cash out”
For time
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
Workout 2 is a dry run of the competition workout Wednesday. 
 
Photos
If the weight was right athlete had about 30s to rest before the next minute. The fatigue however accumulated and the athlete's ability to recover in that time is what ultimately determined their success.

If the weight was right the athlete had about 30s to rest before the next minute. As fatigue accumulated the athlete’s ability to recover in that time is what ultimately determined their success. Each minute was harder than the next.

 

The TGU is an important part of our fitness. It amazes me that so many gyms do not do it on a regular basis, yet they perform Olympic lifts for time on a regular basis. It simply blows my mind. Our attention and dedication to this exercise has paid off. Not only does it lend itself to other exercises but it's also a great injury proofer.

The TGU is an important part of our fitness. It amazes me that so many gyms do not do it on a regular basis, yet they perform Olympic lifts for time weekly. It simply blows my mind. Our attention and dedication to this exercise has paid off. Not only does it lend itself to other exercises but it’s also a great injury proofer.

 

It's difficult to read, but 90% of today's TGUs were personal records. A testament to the dedication  mentioned above.

It’s difficult to read, but 90% of today’s TGUs were personal records. A testament to the dedication mentioned above.