3.25.13 Power Endurance

Workout 1
5 minute easy row, ride, run, jump rope, etc…
2×5 Wall Squats
3×30 Squats
2×5 Tuck Jump
Then:
15m MB Bear Crawl +
15m Ball Slam/Burpee/Broad Jump +
15m “Rock” Carry +
15m Sprint w/ball
Alternate with a partner for 12 minutes
Then:
“Happy Birthday Misti”
30 reps each:
Burpees
KBS
Double Unders (3x SU = 1x DU)
Split Jumps 
Pull-ups/Jump Pull-ups
Wall Ball
Max rounds in 30 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
5 minute easy row, ride, jump rope, etc.
Then:
2×5 Wall Squats
2×10 Shoulder Dislocates
3×5 DB SOTS Press
Then: 
BB Complex, 6 reps each
DL +
Bent-Over Row +
Muscle Clean +
Front Squat + 
Strict Press + 
Back Squat +
Pull-up
3 sets (stay light)
Then:
3×5 Back Squat (progressive loading)
Then:
4×3 Pause Back Squat (pause 2s in bottom position)
Then:
4x BB Strict Press +
20s HS Hold (against wall)
4 sets
Then:
Cool Down
 
Results
[gp_workout2]
 
Workout 3
BB Complex
Snatch-Grip DL +
Muscle Snatch +
OHS
Drop Snatch
6 reps @ 45#
4 reps @ 75#/55#
2 reps @ 95#/65#
Then:
Best Snatch for the day OR best Snatch-Grip DL for the day (5-6 sets)
Then:
EMOM do Snatch
Mins 1-5 @ 3x 135#/75#
Mins 6-8 @ 3x 165#/95#
Mins 9-11 (if you can) 2x @ 185#/105#
Then:
20x Wall Ball @ 20/14+ 30s Rest
During “rest” do 3x Burpees
8 sets
Then:
Cool Down
 
Results
Best Snatch for the Day:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Jen re-mastering Double Unders.

Jen re-mastering Double Unders.



Keeping the barbell close during deadlifts, snatches, cleans, etc. has consequences. Or, you could tape your legs.

Keeping the barbell close during deadlifts, snatches, cleans, etc. has consequences. Or, you could tape your legs.



Ball Slam the ball far enough away to challenge your broad jump. Try to jump far enough that both feet end up on either side of the ball. Pick it up with a flat back and repeat.

Ball Slam the ball far enough away to challenge your broad jump. Try to jump far enough that both feet end up on either side of the ball. Pick it up with a flat back and repeat.



Being on the shorter side is usually an advantage in the gym. Not here. I fucking hate Wall Ball. Probably because it crushes me every time. That said, I'll be doing a lot of it over the next 12 months.

Being on the shorter side is usually an advantage in the gym. Not here. I fucking hate Wall Ball. Probably because it crushes me every time. That said, I’ll be doing a lot of it over the next 12 months.



Medicine Ball Bear Crawl.

Medicine Ball Bear Crawl.



"Rock" carry. Extend the elbows and hold the ball high enough to cover your line of sight. Lean back slightly to compensate for the weight of the ball in front of you.

“Rock” carry. Extend the elbows and hold the ball high enough to cover your line of sight. Lean back slightly to compensate for the weight of the ball in front of you.