4.13.13 Power Endurance, Named Workout (variant)

Workout 
800m run to warm-up
Then:
2×5 Wall Squats
3×10 KBS (increase weight each set)
2×5 Burpees
Then:
Do a few sets of light Deadlifts to warm-up 
Then:
Determine which load is appropriate for 1x Deadlift
Rep should be a very challenging single. Lift and drop!
Then:
“Prison Burpee Run” (variant)
20x Burpees +
1x Deadlift @ 225/155 +
200m Run +
18x Burpees +
1x Deadlift @ 225/155 +
200m Run +
16x Burpees +
1x Deadlift @ 225/155 +
200m Run +
14x Burpees +
1x Deadlift @ 225/155 +
200m Run +
12x Burpees +
1x Deadlift @ 225/155 +
200m Run +
10x Burpees +
1x Deadlift @ 225/155 +
200m Run +
8x Burpees +
1x Deadlift @ 225/155 +
200m Run +
6x Burpees +
200m Run +
1x Deadlift @ 225/155 +
4x Burpees +
1x Deadlift @ 225/155 +
200m Run +
2x Burpees +
1x Deadlift @ 225/155
200m Run
Record time
Then:
Fall Down
 
Results
Prison Burpee Run (variant):
(Data will be posted tomorrow)
 
 
Coach’s Comments
There are certain things I dislike about travel and there are certain things I love about it.  I love the solitude. It’s rare to have three hours of complete quiet to focus on one thing. I typically work the entire time. Today on the plane I spent my time reading a book from cover to cover on strength training. I circle things in the book I find fascinating or that I didn’t know so I can revisit them later. At last count I circled about seventy-five things in this particular book, most of which is highly applicable to the gym and clients I work with on a regular basis. 
 
I wish I could have been a fly on the wall in the gym today. The Burpee Prison Run is a legendary workout, add to it ten single Deadlifts to complement the metabolic bombardment of the burpees and run equals a pretty nasty workout. I’m anxious to see the numbers. 
 
Photos
Lift and drop. I wanted everyone to experience a good heavy recruitment to compliment the metabolic nature of the run and burpees. Being able to hold yourself together in a state of fatigue is harder than it seems.

Lift and drop. I wanted everyone to experience a good heavy recruitment to compliment the metabolic nature of the run and burpees. Being able to elicit the fast-twitch fibers in a state of fatigue is harder than it seems.