4.3.13 Power Endurance, Progression

Workout 1
Jog 800m
Then:
2×5 Wall Squats
20x Balancing Leg Swings
Then:
“Happy Birthday Janell”
37x Squats +
37x Lunge +
37s Wall Sit 
3 rounds
Then:
Tag Team Tabata Progression, 20s Work, 10s Player Transition
37x Calories on the Rower/Ski/Airdyne
37x Burpee/Box Jumps
37x Toes-to-Bar
37x BB Push Press 95/65
Max rounds in 37 minutes as a team
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
2×5 Wall Squats
2x (5x Shoulder Dislocates/OHS Combo)
15m Spider Walk 
15m Inch Worms
15m Forward Crab Walk 
15m Reverse Crab Walk
15m Forward Bear Crawl
15m Reverse Bear Crawl
Then:
5-minute mobility
Then:
BB Complex, 6 reps each:
Snatch-Grip DL +
Muscle Snatch (from knees) +
OHS +
SOTS Press (use DBs if necessary)
3 sets (light, to warm-up)
Then:
Work up on OHS (a good 3)
Then:
3x OHS (dump BB) +
6x Snatch-Grip DL +
20s HS Hold
6 sets
Rest plenty between sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Workout 3
Work up to 1RM DL (5-6 sets)
Then:
“Fran” 
21-15-9 
Thrusters (95/75) +
Pull-ups
Then (immediately):
15x Double Unders
Record total time of Fran + DUs
Then:
Cool Down
 
Results
1RM DL:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Happy Birthday. Today's workout was memorable. I actually jumped into the 5:15 group and had a great time. It's one of those programs that allows you to go as hard as you feel yo can in the moments. If you're feeling good push it. If not, or perhaps you want to make it a recovery workout, you could down shift a bit.

Happy 37th Birthday Janell. Today’s workout was memorable. I actually jumped into the 5:15 group and had a great time. It’s one of those programs that allows you to go as hard as you feel you can in the moment. If you’re feeling good push it. If not, or perhaps you want to make it a recovery workout, you could easily downshift. It happened to be my second workout of the day so I chose to back of a little and let my partner do the brunt of the work.


After 3x OHS dump the BB and immediately do 6x Snatch-Grip DLs. The strength class today was basically foundation work for the Snatch, which many of our athletes will learn for the first time this weekend in the O-Lift technique class.

After 3x OHS dump the BB and immediately do 6x Snatch-Grip DLs. The strength class today was basically foundation work for the Snatch, which many of our athletes will learn for the first time this weekend in the O-Lift technique class. Blaz demoing great form.


Geno is an up and comer. Two days ago he pulled a 6:41 2000m row and today he deadlifted 405# with plenty in the tank. It will be exciting to see where he is in a year from now after some good coaching and structure.

Geno is an up and comer. Two days ago he pulled a 6:41 2000m row and today he deadlifted 405# with plenty in the tank. It will be exciting to see where he is in a year from now after some good coaching and structured programming.