4.16.13 Power Endurance, Strength

Workout 1
3×5 Wall Squats
2x15mm Lunge + 15m Reverse Lunge
3×10 KBS (increase weight each set)
2×5 HR Push-ups
Then:
4 x 500m Rows 
Three players per Rower
Try to increase intensity each row (i.e. 1:45, 1:42, 1:40, 1:39)
After 1st Rd do 16x (8 each leg) KB Step-up Ladder @ 2×30# KB in Rack Position
After 2nd Rd do 12x KB Step-up Ladder @ 2×35# KB
After 3rd Rd do 8x KB Step-up Ladder @ 2×45# KB
After 4th Rd do 6x KB Step-up Ladder @ 2×50# KB
Then:
15x KBS (45/35) +
10x HR Push-ups +
5x Ballslams (40/25)) + 
1x Muscle-up (if ya got it)
8 rounds
15 minute cap
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
3×5 Wall Squats
5x10s Shoulder Dislocates
Then:
5-minute mobility (various)
Then:
RDLs
4×5 @ 40×0
Increase load each set
Then:
Work up on Front Squats
Then:
Front Squats 
6 sets (6-5-4-3-3-3) @ 32×0
Then:
Cool Down
 
Results
FS Triples:
[gp_workout2]
 
 
Workout 3
Work up to 3RM Back Squat
Then:
5 Rep Back Squat Cluster
1-1-1-1-1
5 sets
Rest 4-5 minutes between sets
Then:
1x Shoulder to Overhead (STO) +
9x Pull-ups
EMOM increase STO by 1 rep
2nd minute do 2x STO + 9x Pull-up 
3rd minute do 3x STO + 9x Pull-ups
Go until failure
Then:
Cool Down
 
Results
Clusters, Pull-up reps:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Helping Baldwin improve front rack position on the front squat.

Helping Baldwin improve front rack position on the front squat.



The challenge was two-fold in the Box Step-up today. First, coming off the rower creates a nasty O2 demand that must be controlled under a pretty hefty load. Having two KBs draped over your diaphragm presents a unique challenge. Second, as the weight increases the legs must cooperate to get you to the top of the box. Be diligent about fully extending the top leg before the second one touches the box.

The challenge was two-fold in the Box Step-up today. First, coming off the rower creates a nasty O2 demand that must be dealt with under a pretty hefty load. Having two KBs draped over your diaphragm presents a unique challenge to breathing. Second, as the weight increases the legs must cooperate to get you to the top of the box. Be diligent about fully extending the top leg before the second one touches the box. In the end you can’t breathe and your legs are buckling. Perfect I say.