3.2.13 Strength, Power Endurance

Workout 1
5 minute easy row, ride, run, jump rope, etc…
Then:
3×5 Wall Squats
2×10 Squat
3x (5x Shoulder Dislocates + 5x OHS)
Then:
5 minute squat clinic
Then:
15m each movement:
Lunge
Reverse Lunge
Bear Crawl
Reverse Bear Crawl
Crab Walk Forward
Crab Walk Backwards
Gorilla Hop (L)
Gorilla Hop (R)
Inchworm
Spider Crawl
Frog Hop
Duck Walk
Then:
Front Squat Strength Ladder
1o reps
9 reps 
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Chase each set with a Triple Jump
Then:
Cool Down with 300s Wall Sit
 
Participants
Front Squat PRs:
[gp_workout1]
 
Workout 2
2000m Row for time
Rest 5-8 minutes
Then:
21-15-9
Thruster + Pull-up
for time
Rest 5-8 minutes
Then:
8 minute running clock
Climb the ladder as high as possible
2x HSPU + 30x DUs
4x HSPU + 30x DUs
6x HSPU + 30x DUs, etc…
Rest 5-8 minutes
Then:
5 rounds for time
15x OHS + 
400m Run
 
Results
2000m Row, “Fran,” 8-min Ladder, OHS/Run:
[gp_workout2]
 
Coach’s Comments
N/A
Photos
George is a good mover, which is why he'll ultimately be a good weightlifter. Today he Front Squatted 200#. In the next few months it will undoubtedly be 225#.

George is a good mover, which is why he’ll ultimately be a good weightlifter. Today he Front Squatted 200#. In the next few months it will undoubtedly be 225#. A year from now perhaps 300#.

Byron won the last workout of the day by a second over James. Flying through the OHS portion of the circuit was one reason why.

Byron won the last workout of the day by a second over James. Flying through the OHS portion of the circuit was one reason why.