4.8.13 Power Endurance

Workout 1
3×5 Wall Squat (toe wall)
2×15 Squat
2x15m Lunge + 15m Bear Crawl + 15m Broad Jump + 15m Reverse Bear Crawl
Then:
KBS/Goblet Squat Combo
10 reps each @ 30, 40, 50
Then:
Mini-BB Complex:
6x RDL +
6x Push Press +
6x Back Squat
3 sets (light, to warm-up)
Do some mobility work between sets if needed
Then:
Block 1
3x15m of 5x BB Push Press + 3x Steps (Hold BB OH)
Go up each set if you can
Then:
Block 2
4x15m of 3x RDL + 3x Steps (Hold BB in Dead Hang position)
Go up each set if you can
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
2×5 Wall Squat
20x Balancing Leg Swings
Then, KB Complex:
10x Halos (L/R) +
10x ATW (L/R) +
10x (5 each) Figure 8’s (L/R) +
10x Goblet Squat +
10x Snatch (L/R) +
10x (5 each) Windmill (L/R)
Then:
5-Minute Mobility 
Then:
3x KB Clean +
2x KB Front Squat +
1x Push Jerk
EMOM for 10 minutes (go up once during 10 minutes)
Then:
A few light sets of Front Squat to “grease the groove”
Then: 
10x Front Squat @ 135# +
10x Pull-up +
8x Front Squat @ 155# +
10x Pull-ups +
6x Front Squat @ 185# +
10x Pull-ups +
4x Front Squats @ 205# +
10x Pull-ups +
2x Front Squats @ >205# +
10x Pull-ups
Then:
Cool Down with Powell Raises
 
Results
[gp_workout2]
 
 
Workout 3
Mobilize and get warm
Then:
2 minutes of Max Double-Unders right into 
2 minutes of Wall Ball (20/14)
Then:
Deadlifts
6-4-3-2-1-2-3
Then:
3×2 @ 90%
Then:
Cool Down with Muscle-ups OR Muscle-up practice
 
Results
Max reps DUs/WB, 3×2 DL:
[gp_workout3]
 
Coach’s Comments
I apologize for the lack of fresh content on the site of late. The programming demand on me has been overwhelming. Couple that with a new child and I’ve been stretched a little thin to say the least. Nonetheless, my plan is to get back on the horse next week. I’m writing a couple of new articles, filming some training compilations, and will be starting the exercise library section of the website. This is going to be a big project. Exercises will be divided into categories and range from 10-20s in length. The goal is not necessarily to explain the intricacies of each movement, but rather to simply show what they are. This will be particularly useful to our online members and will hopefully serve as yet another reason for people who do not live in Gainesville to get an online membership so they can either begin doing the workouts on the site or designing their own using the exercises we commonly prescribe. 
 
There are also two shirts in the hopper. Should be ready in a few weeks. 
 
Photos
Trace warming up with RDLs.

Trace warming up with RDLs.


This is the proper set up for a deadlift. If you are less than flexible this position will be difficult if not impossible to attain initially. Putting in the time to do mobility work, training consistently with the intention of improving daily, and focusing on technical proficiency over load are the keys to success.

This is the proper set up for a deadlift. If you are less than flexible this position will be difficult if not impossible to attain initially. Putting in the time to do mobility work, training consistently with the intention of improving daily, and focusing on technical proficiency before you throw a bunch of weight on the bar are definite keys to success.