3.18.13 Power Endurance, Strength

Workout 1
5 minute easy row, ride, run, jump rope, etc.
Then:
3×5 Wall Squats
20x Balancing Leg Swings
10x Shoulder Dislocates/OHS Combo
3x Lunge Matrix (hip-mobility emphasis) 
2×5 Burpees
Then, KBS Progression:
10 reps each @ 40#, 45#, 55#, 70#
Then:
5x Pull-ups +
10x Burpees +
30s Wall Sit
Max rounds in 15 minutes
Rest 5 minutes
Then:
Alternating every minute on the minute for 20 minutes
Even minutes perform 15x KBS @ 55/40
Odd minutes perform 15x Push Press @ 95/65 
10 sets each
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
Get warm
Then:
3×5 Wall Squats
20x Balancing Leg Swings
2x15m Lunge + SL Balance + SLDL
3×10 KB RDL (SLOW)
50x Alternating Supermans
Then:
BB Complex, 6 reps each:
DL +
Bent-Over Row +
Muscle Clean +
Front Squat +
Push Press
3 sets (light, to warm-up)
Then:
Work up on DL 
Then:
5×5 DL
Rest 3-4 minute between sets
Then:
Ring Pull-up + HSPU OR Strict Push-ups
6/1, 5/2, 4/3, 3/4, 2/5, 1/6
Then:
Cool Down
 
Results
5×5 DL:
[gp_workout2]
 
Workout 3
Work up to best Snatch of the day (5-6 sets)
Then:
200m Run +
9x Deadlift @ 275# +
6x HSPU
20 minute AMRAP
Then:
Cool Down
 
Results
Snatch, Rounds:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Swing to the proper height.

Swing to the proper height.


It was critical during the Push Press portion of the EMOM to be able to complete all 15 reps in less than 20 seconds. Otherwise, there simply isn't enough time to recover before the Swings impose their will on you.

It was critical during the Push Press portion of the EMOM to be able to complete all 15 reps in less than 20 seconds. Otherwise, there simply wasn’t enough time to recover before the KBS imposed their will upon you.


We had our first Strength Class today. It was a great success. I told the group earl on that they needed to appreciate the value of resting between sets to maximize intensity. Too little rest and the weight on the bar might become compromised. The nervous system take a while to reboot. And because we were doing deadlifts and the tendency is to flex the spine as fatigue creeps in I had them rest on their stomachs to put the Lx spine into extension.

We had our first Strength Class today. It was a great success. I told the group early on that they needed to appreciate the value of resting between sets to maximize intensity. Intensity is the most important parameter when it comes to getting strong and the nervous system needs adequate time to recover between sets to maintain a good firing rate. And because we were doing deadlifts and the tendency is to flex the spine as fatigue creeps in I had them rest on their stomachs to put the Lx spine back into extension.