4.11.13 Power Endurance

Workout 1
5 minute easy row, ride, run, jump rope, etc…
Then:
2×5 Wall Squats
5x10s Shoulder Dislocates
3×5 Burpees
3×5 Tuck Jumps
Then:
Tag Team Awkward Carries:
15m SA BB Farmer’s Carry (L) @ 45-115 +
15m SA BB Farmer’s Carry (R) +
Switch, rotate for 12 minutes
Then:
KB Snatch Power Ladder + Burpees
10x Snatch on L @ 30# + 10x Burpees + 10x Snatch on R
9x Snatch on L @ 35# + 9x Burpees + 9x Snatch on R
8x Snatch on L @ 40# + 8x Burpees + 8x Snatch on R
7x Snatch on L @ 45# + 7x Burpees + 7x Snatch on R
6x Snatch on L @ 50# + 6x Burpees + 6x Snatch on R
5x Snatch on L @ 55# + 5x Burpees + 5x Snatch on R
4x Snatch on L @ 60# + 4x Burpees + 4x Snatch on R
3x Snatch on L @ 70# + 3x Burpees + 3x Snatch on R
2x Snatch on L @ 80# + 2x Burpees + 2x Snatch on R
1x Snatch on L @ 90# + 1x Burpees + 1x Snatch on R
Rest a bit between rounds
Then (time permitting):
10x KB Push Press (2×40/2×25) +
12x Toes-to-Bar +
15x Box Jumps
3 rounds steady
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
3×5 Wall Squat (toe the wall)
5x10s Dislocates
5x10s OHS @ Dowel 
4×8 Dead-Stop Goblet Squat (40, 50, 70)
3×5 HR Push-ups (externally rotate shoulders @ top)
3×8 DB SOTS Press
Then:
5-Minute Mobility (various)
Then:
Technique Review
Then:
1x BTN Jerk +
3x OHS @ 3110 tempo (that’s  1s pause in bottom position) +
6 sets (increase load gradually each set)
Rest 3 minutes between sets
During “rest” perform 5x Handstand Push-ups OR 10x Ring Push-ups OR 10x HR Push-ups
Then:
Cool Down with Plate Rows
 
Results
Final set of 3 OHS:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
The Single-Arm BB Farmer's Carry is extremely demanding. It can be frustrating too. Find the center of the bar, grip it firmly, and try to not allow the bar to move at all. Even the slightest drop of the front or back will invariably result in dropping the bar.

The Single-Arm BB Farmer’s Carry is extremely demanding. It can be frustrating too. Find the center of the bar, grip it firmly, and try not to allow the bar to move at all. Even the slightest drop of the front or back will invariably result in dropping the bar. You’ll see these again soon.



Joe hitting the standard for the guys. 90# for a single on both arms.

Joe hitting the standard for the guys. 90# for a single on both arms.