4.10.13 Power Endurance, Strength

Workout 1
800m 
Then:
2×5 Wall Squats
2×10 Jump Squats
3×10 Split Jumps
Then:
50x SL Off-Box Squats (each leg) – partition as needed
Then:
“Lungefest 2.0”
400m Run
Then immediately climb the KB Walking Lunge Ladder 
Every 30m increase the weight
Males start @ 2×30# KB
Females start @ 2×15# KB
Continue for 25 minutes
Then immediately do another 400m run
>2:00 = 50x MB Tosses over 8′ Pull-up Bar in less than 5 minutes. >5 minutes = additional 25 reps
<2:00 = Done
Then:
Cool Down foam rolling and passive stretching (5-10 minutes)
 
Participants
[gp_workout1]
 
Workout 2
Locomotor Warm-up
Then:
BB Complex:
4x (4x DL + BOR + Hang Power Clean + Front Squat + Strict Press)
Then:
Work up to 5RM DL
Then:
DL Clusters, “Extended 5s”
Do 5 consecutive reps at your 5RM
Drop the bar, rest 15-20s and do as many consecutive reps as possible (typically 2-3 hard singles)
Drop the bar, rest 15-20, continue in this fashion until 10 reps are complete.
10 total reps = 1 set, do 4
Rest 4 minute between sets
Then:
4×15 Plater Rows
Then:
Cool Down
 
Results
DL Clusters”Extended 5s:”
[gp_workout2]
 
 
Workout 3
1000m Row < 4:00
Rest 5 minutes
Then:
Work up on Snatch + Snatch Balance
Then:
2×2 Snatch-Balance
Rest 2 minutes
Then:
1000m Row (faster than first set)
Rest 5 minutes
Then:
Work up on Power Snatch + OHS
Then:
2×2 Snatch + OHS
Rest 2 minutes
Then:
Row 1000m (fastest time of the day)
Then:
Cool Down
 
Results
Row, Snatch/Snatch-Balance, Row, Power Snatch/OHS, Row:
[gp_workout3]
 
 
Coach’s Comments
N/A
 
Photos
The challenge for most is getting set up properly to the barbell. Too often athletes don't or can't set the hips low  and lead with the shoulders.  Over time as flexibility and posterior strength improves the task is made easier. Starting over again and learning to do it right is always the right decision even if you're more than capable of lifting the weight.

The challenge for most is getting set up properly to the barbell. Too often athletes don’t or can’t set the hips low and lead with the shoulders to overcome the inertia of the weight. Over time as flexibility and posterior strength improves the task is made easier. Starting over again and learn to do it right. This is always the right decision even if you’re more than capable of lifting the weight.

Rachel serving her penalty.

Rachel serving her penalty.



A variation on the Bent-Over Row, the Plate Row.

A variation on the Bent-Over Row, the Plate Row.