4.1.13 Power Endurance, Strength

Workout 1
5 minute easy row, ride, run, jump rope, etc…
Then:
2×5 Wall Squats
2×10 Squats (push arms together overhead)
2×10 Jump Squats 
2×5 Burpees
Then:
KB Windmill / Goblet Squat Combo
8 reps each @ 30#
6 reps each @ 40#
2×4 reps each @ 50-60#
Then:
Mobility – 5 minutes
Then:
5x KB “Headcutters” @ 40/25 +
10x Burpee +
30s Rest
5 rounds 
Then:
Rest 5 minutes 
Then:
10x Thrusters +
6x TGU
Max rounds in 12 minutes
Then:
“Cool Down” with grip work…
Farmer’s Carry + Dead Hang 
60m/60s, 60m/45s, 60m/30s, 60m/15s 
 
Participants
[gp_workout1]
 
Workout 2
5 minutes to get warm
Then:
2×5 Wall Squats
2×5 Shoulder Dislocates
3×10 KBS (increase weight each set)
Then:
Mobility – 5 minutes
Then:
BB Complex, 6 reps each
Clean-Grip DL +
Bent-Over Row +
Muscle Clean +
Front Squat +
Strict Press +
Back Squat
3 sets to warm-up
Then:
Work up to Heavy DL (~3RM)
Then:
3-3-3-3-3
Then:
30x Strict Press in as few sets as possible
Then:
Cool Down
 
Results
3×3 DL, Sets to 30x Strict Pull-ups
[gp_workout2]
 
 
Workout 3
Work up to 1RM Snatch
Then:
Cluster Snatch-Grip DL @ 100% Snatch 1RM OR 5RM
Do as many consecutive reps as possible, rest 15-20s, do a few more, rest 15-20s, do a few more, etc…
Continue until 10 total reps have been completed.
This is one set
Do four
Then:
“Hated Hundred”
100x Burpees for time
Then:
Cool Down
 
Results
1RM Snatch, Snatch-Grip DL Clusters, HH:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
I stumbled on a great all-around stretch and mobility drill. It's effective at improving overhead position, trunk mobility, and hip range of motion. Every day I'm trying to spend at least five minutes doing some mobility work prior to the meat of the work.

I stumbled upon a great all-around stretch and mobility drill. It’s effective at improving overhead position, trunk mobility, and hip range of motion. In this pic Tom’s right leg should be crossed more to the left. Every day we’re trying to spend at least five minutes doing some mobility work prior to the meat of the work.



Amber warming up for heavy deadlifts.

Amber warming up for heavy deadlifts.



We ended the Strength workout today with 30x Pull-ups in as few sets as possible. The goal obviously is to do it in one shot. Most of the guys did it in two and only a few girls used bands. Overall our pulling strength as a gym is improving greatly.

We ended the Strength workout today with 30x Pull-ups in as few sets as possible. The goal obviously is to do it in one set. Most of the guys did it in two sets and only a few girls used bands. Overall our pulling strength as a gym is improving greatly.