3.30.13 Power Endurance

Workout 1
5 minute easy row, ride, run, jump rope, etc…
Then:
2×5 Wall Squats
2×10 Shoulder Dislocates
2x15m Lunge + 15m Reverse Lunge
2×10 Jump Squat
2×5 Tuck Jump
Then:
KB Complex:
10x Halos (L/R)
10x ATW (L/R)
10x Figure 8s (5 L/5 R)
10x Goblet Squat
10x Snatch (L/R)
10x Windmill (5 L/5 R)
Then:
5 minute mobility 
Then:
Work up on Back Squat
5-5-5-5
Then:
5×5 Back Squat @ 3010 tempo
Rest 3 minutes between sets
During “rest” do 150m Ski @ <30s
Then:
10-Minute KB Snatch Test @ 50/35
Switch hands as needed. Hold the KB throughout.
If KB touches the floor test is over.
Record total reps
Then:
Cool Down
 
Results
5×5 Back Squat, 10-Minute Kb Snatch Test:
[gp_workout1]
 
Workout 2
Work up 1RM Snatch Balance (5 sets)
Then:
Back Squat with Chains
2x (3-2-1)
Then:
1000m Row + 
50x Wall Ball +
30x Pull-ups
3 rounds 
Then:
Cool Down
 
Results
1 RM Snatch-Balance / OHS:
[gp_workout2]
 
 
Coach’s Comments
N/A
 
Photos
Zoe posted an album from Friday night on our Facebook page. Click here to view.
 
Today's squatting felt great. The energy in the room, great guys to train with, and being on a mission all added up to some serious weight going up.

Today’s session was great. The energy in the room, great guys to train with, and being on a mission all added up to some serious weight going up. Rob here Back Squatting 245 + 50lbs of chains for triples. He made it look easy. We both ended with 300 + chains for a quality single.