3.19.13 Power Endurance, Strength

Workout 1
5 minute easy row, ride, run, jump rope, etc…
Then:
2×5 Wall Squat
4x15m Forward Lunge + 15m Bear Crawl
3×5 HR Push-ups
2×5 Tuck Jump
Then:
16x (8 each) Split Jumps +
30s Rest
5 rounds
Then:
10x Box Step-up (Farmer’s Carry style) @ 24″/17.5″ +
60s “Hard” Row/Ski/Airdyne
Rest 2 minutes
4 sets
Then:
Climb the ladder as high as possible in 10 minutes counting by 2s.
2x Toes-to-Bar + 2x Reverse Burpees
4x Toes-to-Bar + 4x Reverse Burpees
6x Toes-to-Bar + 6x Reverse Burpees, etc…
Then:
Fall Down
 
Participants
[gp_workout1]
 
Workout 2
2×5 Wall Squats
2x (15x Squats + 10x Jump Squats + 5x Tuck Jump)
2×10 Shoulder Dislocates
Then:
Front Squat Prep (5 minutes)
Then:
Work up on Front Squats (~5RM)
Then:
2x (5-3-1) @ 4010 tempo
Second wave should be heavier than first
Chase each set with 3x High Box Jumps
Rest plenty between sets
Then:
2x Strict Press + 2x Push Press + 2x Push Jerk
Females start at 45#
Males start @ 75#
Add 5-10# to the bar every set until failure. 
Do a minimum of 10 sets
Then:
Cool Down
 
Results
Final Front Squat Wave (5-3-1), Last set of Pressing Progression:
[gp_workout2]
 
Workout 3
Prep for overhead work
Then:
Work up to Heavy Squat Clean (5 sets)
Then:
Work up to Heavy OHS (5 sets)
Then:
10x OHS @ 135/75 +
50x Double Unders
4 rounds for time
Then:
Cool Down
 
Results
Squat Clean, OHS, OHS/DUs:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
I often give my athletes their choice of Rower, Ski Erg or Airdyne for the interval portion of workouts. My advice: choose the one you hate the most, because it's likely the one you need the most.

I often give my athletes a choice of whether to use the Rower, Ski Erg or Airdyne for the interval portion of workouts. My advice: choose the one you hate the most, because it’s likely the one you need the most.

Branding.

Branding.



Athletes will give a bit more if they know their numbers will be posted for all to see.

Athletes will give a bit more if they know their numbers will be posted for all to see.



Aubrey sticking 115#, a new  PR.

Aubrey sticking 115#, a new
PR.


James flying through the Double Unders portion of today's competition workouts. It's a good think too because the 10x OHS @ 135# kicked his ass.

James flying through the Double Unders portion of today’s competition workout. It’s a good thing too because the 10x OHS @ 135# kicked his ass.