3.26.13 Power Endurance, Strength

Workout 1
5 minute easy row, ride, run, jump rope, etc…
Then:
2×5 Wall Squat (toe the wall)
20x Balancing Leg Swings
2x15m Lunge + Reverse Lunge
3×12 Bulgarian Bag Halos (each direction)
3×5 SL Off-Box Squats @ 4010 tempo (no assistance from trail leg)
Then:
KBS/Goblet Squat Combo
5/5, 10/10, 15/15, 10/10, 5/5
Then:
10x15m Omni Barbell Walking Lunges
3 sets Overhead @ 45-95#
3 sets “Koji”
4 sets in Back Squat position
Rest 2 minute between sets (10 total sets)
Then (if there’s time left at the end):
Sprint 800m as fast as possible.
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2 – Strength
2×5 Wall Squats
20x Balancing Leg Swings
2x15m Lunge + SL Balance + SLDL @ BW
4×10 Goblet Squat (increase load each set)
Then:
5 minutes of squat mobility
Then:
4×8 RDL (progressive loading)
Then:
BB Front Squat @ 4010 tempo
2×8
3×5
3×3
Then:
BB Bent-Over Row + Ring Push-ups OR HR Push-ups
12/12
10/10
8/8
6/6
Then:
Cool Down
 
Results
3×3 Front Squat
[gp_workout2]
 
 
Workout 3 – Comp Team
5×3 Hang Clean (light and fast)
Then:
Work up on Snatch-Grip DL (~ 100% of 1RM Snatch)
Then:
“Cluster 10s” Snatch-Grip Deadlift @ 100% of 1RM Snatch
Do as many consecutive reps as possible on first attempt, rest 15-20s, do a few more reps (1-3 difficult reps), continue until you get to ten reps. Rest no more than 20s between efforts until you reach ten total reps.
If you do ten consecutive reps without stopping @ 100% of 1RM Snatch add 10-15% more weight for the next set.
This is one set
Do 4 total sets of 10. 40 total reps.
If you don’t have a great 1Rm Snatch use a 5RM Snatch-Grip DL load.
Then:
20x KBS @ 70/50 +
30x Toes-to-Bar +
400m Run
for time
Then (immediately):
As many double unders as possible in 5 minutes.
 
Results
Snatch-Grip DL Clusters, Max Reps Double Unders:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Don't go overboard with the RDLs. They were only meant to prep the back and hamstrings for the work ahead.

Don’t go overboard with the RDLs. They were only meant to prep the back and hamstrings for the work ahead.

The Off-Box Sl Squat is a great diagnostic tool. If your hips are locked it will show up. If you're quad dominant it will show up. If you lack flexibility in the ankle it will show up. Here Jason is demonstrating perfect form.

The Off-Box SL Squat is a great diagnostic tool. If your hips are locked it will show up. If you’re quad dominant it will show up. If you lack flexibility in the ankle it will show up. Here Jason is demonstrating perfect form.

A big shipment came in today, with more expected tomorrow.

A big shipment came in today, with more expected tomorrow.

Not only is the front loaded position challenging for most athletes, add the KBs to each side and the nervous system requirements are doubled.

The front-loaded position is challenging for most athletes. Add the KBs to each side and the nervous system requirements are doubled.