4.4.13 Power Endurance, IWT, Strength

Workout 1
5 minute easy row, ride, run, jump rope, etc.
Then:
2×5 Wall Squat
20x Balancing Leg Swings
Then:
Keep a KB moving for 8 minutes doing the following:
10x Figure 8’s +
10x Snatch (L) +
10x Snatch (R) +
10x Goblet Squats +
10x ATW (L) +
10x ATW (R)
Then:
Phase I
15x Spike Swing +
2:00 minute Burpee/Broad Jump (>60m) +
2:00 minute rest
3 sets
5 minute intermission after 3rd set
Then:
Phase II
15x Deficit Jefferson Squats (use 1-2 plates under each foot) +
2:00 minute Row/Ride/Ski +
2:00 minute rest
3 sets
5 minute intermission after 3rd set
Then:
Phase III
8x Ball Slam +
8x Tuck Jump +
8x Pull-up
3 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
Throw MBs (various)
Then:
2×10 Shoulder Dislocates
3×8 DB Arnold Press
3×5 HR Push-ups
Then:
Close-Bench Press Strength Ladder
10 reps + 3x Weighted Pull-up
9 reps + 3x Weighted Pull-up
8 reps + 3x Weighted Pull-up
7 reps + 3x Weighted Pull-up
6 reps + 3x Weighted Pull-up
5 reps + 3x Weighted Pull-up
4 reps + 3x Weighted Pull-up
3 reps + 3x Weighted Pull-up
2 reps + 3x Weighted Pull-up
1 rep + 3x Weighted Pull-up
Rest as needed between sets
Then:
Cool Down
 
Results
1 Rep Close-Grip Bench Press + 3x Weighted Pull-up:
[gp_workout2]
 
 
Workout 3
Get warm
Then:
5x Ring Pull-ups +
5x Burpees
EMOM for 10 minutes
Minimal rest, then:
3x Deficit HSPUs OR standard HSPUs +
6x Front Squat @ 155/105 (clean from the floor) +
9x Box Jumps
Max rounds in 12 minutes
Minimal rest, then:
Primal Sprint Tri
500m Ski +
50 Calories on the Airdyne +
500m Row
for time
Then:
Cool Down
 
Results
HSPU/FS/BJ Circuit, Sprint Tri:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
It is the job of the "spiker" to accelerate the KB downward are quickly as possible. It is the job of the "spikee" to accelerate the KB back up as quickly as possible. Both men are working, just toward opposite ends.

It is the job of the “spiker” to accelerate the KB downward as quickly as possible. It is the job of the “spikee” to accelerate the KB back up as quickly as possible. Both men are working, just toward opposite ends.



As is usually the case on IWt day's we set a standard for each two minute interval. Today I specified each player had to complete a minimum of 60m of Burpee/Broad jump in two minutes.

As is usually the case on IWT day’s we set a standard for the player to shoot for during the two minute interval. Today I specified they had to complete a minimum of 60m of Burpee/Broad jump in two minutes.