3.20.13 Endurance, SMMF, Strength

Workout 1
Running Drills (8 minutes)
Then:
Run 2.75 Miles +
150x Burpee/Pull-ups OR 150x Burpee/Box Jumps 20″/17.5″
for time
50 minute cap
Then:
Cool Down
 
Results
Burpee/Pull-ups:
Run split, total time or reps:
[gp_workout1]
 
 
Burpee/Box Jumps:
Run split, total time or reps:
[gp_workout2]
 
 
Workout 2
Throw Medicine Balls (various)
Then:
2×5 Wall Squats
2x (15x Squat + 10x Jump Squats + 5x Tuck Jump)
2×10 Shoulder Dislocates
Then:
3x Muscle Snatch + 6x OHS
4 sets (keep it light, focus on mobility/form)
Then:
Work up on Back Squat (3-4 sets)
Then:
5×3 Back Squat @ 5010 tempo
Rest 3 minutes between sets
Then:
1x Weighted Pull-up + 15s Rest
10 sets
Then:
Cool Down
 
Results
5×3 Back Squat (BS):
[gp_workout3]
 
Workout 3
Work up to 3RM Strict Press OR Bench Press 
Then:
5 Rep Cluster of Strict Press or Bench Press
1-1-1-1-1
15s intra-rep rest period
Rest 4 minutes between sets
3-4 sets
Then:
Primal Sprint Tri:
500m Ski +
50 Calories on Airdyne +
500m Row
for time
Then:
Cool Down
 
Results
[gp_workout4]
 
Coach’s Comments
N/A
 
Photos
Stepping over the box is a more economical choice. Jumping, while faster, has a greater metabolic cost and isn't worth the split second you save.

Stepping over the box is a more economical choice. Jumping, while faster, has a greater metabolic cost and isn’t worth the split second you save.

Dan soaring into a Tuck Jump.

Dan soaring into a Tuck Jump.

Never underestimate the value of a good warm-up. Sometimes the warm-up is longer than the workout. Going into a workout cold impedes performance. If you've ever felt like you got a second wind in the middle of a workout you probably just got warmed-up and started hitting on all cylinders. Take the time to warm up.

Never underestimate the value of a good warm-up. Sometimes our warm-up is longer than our workout. Going into a workout cold impedes performance. If you’ve ever felt a second wind in the middle of a workout you probably just got warmed-up and started hitting on all cylinders. Take the time to warm up.

I like doing box stretches because it places the hips, knee, and ankle into the exact position they'll be in at the bottom of the squat. Find the sticky spots and live there for a few minutes.

I like doing box stretches prior to squatting because it places the hips, knee, and ankle into the exact position they’ll be in at the bottom. Find the sticky spots and live there for a few minutes on each side.

We capped off the 4:15 class with a little strength endurance work. Do one weighted pull-up at about 85% of your best, rest 15-20s, repeat for 10 good reps. Short, sweet, and imposing.

We capped off the 4:15 class with a little strength-endurance work. Do one weighted pull-up at about 85% of your best, rest 15-20s, repeat for 10 good reps. Short, sweet, and imposing.