4.2.13 Power Endurance, Strength

Workout 1
5 minute easy row, ride, run, jump rope, etc…
Then:
2×5 Wall Squat
2x15m Lunge + Reverse Lunge
3×10 Split Jump
Then:
15m Lunge + SL Balance + SL Clean + SL Strict Press, repeat
3 sets (stay light)
Then:
Walking KBS Progression:
15m Walking KBS @ 30# + 15m Sprint (back) 
15m Walking KBS @ 40# + 15m Sprint
15m Walking KBS @ 50# + 15m Sprint
15m Walking KBS @ 60# + 15m Sprint
This is one set
Rest while partner goes, Do 3 sets each
Then:
DB Man-Maker Progression:
5 reps @ 2×20# +
3 reps @ 2×30# +
2 reps @ 2×35-45# +
30s ALL OUT Sprint on Rower/Ski Erg/Airdyne +
60s Rest
4 rounds
Then:
Cool Down  
 
Participants
[gp_workout1]
 
Workout 2
2×5 Wall Squats
20x Balancing Leg Swings
2×10 OHS (push hands together overhead)
2×10 Jump Squats
Then:
5-Minute Mobility
Then:
Work up on Front Squat (~4RM) in 4-5 sets
Then:
“Mechanical Advantage Extension Set”
4x Front Squat (a 5th rep should not be possible) @ 3010 tempo +
Max reps Back Squat (same weight) @ 3010 tempo
4 sets
Rest plenty between sets
Then:
5x Dips (use rings if possible) EMOM for 12 minutes
 
Results
Mechanical Advantage Extension Set Front Squat Load:
[gp_workout2]
 
 
Workout 3
3-Position Clean (floor, knees, high hang)
5 sets increase weight each set
Go up each set
Then:
4×2 Behind-the-Neck Push Press, 2s pause (speed, lock out strong and stable)
Go up each set
Then:
Dead-Stop Front Squat (pause 2s in bottom)
6×2
Rest 90s between sets
Then:
2000m Row for time (M<7:00, F<8:00)
Then:
Cool Down
 
 Results
Dead-Stop Back Squat, 2000m Row:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
When the board says ALL OUT, I mean it. You have to earn your 60s rest on this one. For the girls on the Ski Erg sub 1:55/500m pace is the goal and for the guys sub 1:40.

When the board says ALL OUT, I mean it. You have to earn your 60s rest on this one. For the girls on the Ski Erg sub 1:55/500m pace is the goal; for the guys sub 1:40.