4.17.13 Power Endurance, Strength

Workout 1
3×5 Wall Squats
20x Balancing Leg Swings
5x10s Shoulder Dislocates
4×5 KB Good Morning / Back Squat Combo (stay light)
Then:
Deadlift
10 reps @ 95#
10 reps @ 115#
10 reps @ 135#
10 reps @ 155#
10 reps @ 185#
10 reps @ 205#
10 reps @ 225#
Rest as needed between sets (minimum of 2:00 minutes)
Then:
8x Pull-ups +
60m Suitcase Carry (switch arms at 30m mark)
Rest 2 minutes
4 rounds
Then:
15x Plate Row (pause 1s at top) +
60s FLR (alternate touching the elbows throughout 60s)
3 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
3×5 Wall Squats
3x (5x Shoulder Dislocates + 5x OHS + 5x SOTS Press all @ dowel)
Then:
BB Complex, 6 reps each (Snatch-grip):
DL +
Muscle Snatch (from hang) +
OHS +
BTN Push Press
3 sets (light, to warm-up)
Then:
BB Triplet
4x Snatch-Grip DL +
3x Muscle Snatch (from hang) +
2x OHS
10 sets
Same load throughout 
OR
4 sets @ 65#
3 sets @ 75#
3 sets @ 95 #
Rest as needed between sets
Then:
30x Strict Press @ 95/65
Every time the bar is racked do a 20s Handstand Hold
Then:
Cool Down
 
Participants
[gp_workout2]
 
Workout 3
Work up to 70% of last wednesday’s Snatch/Snatch-Balance Couplet
Then:
Row 500m for time
Rest 5 minutes
Then:
Every 30s for 4 minutes do 1x Snatch @ 70% of Wednesday’s Couplet
Rest 3 minutes
Then:
EMOM do 1x Snatch @ 80% of Wednesday’s Couplet
Then:
Rest 5 minutes
Then:
Both for time:
500m Row + 30s HSPU
Rest 5 minutes
Then:
Both for time:
500m Row + 50x DUs
Then:
Cool Down with Muscle-up “play”
 
Participants
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Pick your poison for the Suitcase carry. The heavier the better. Choose a KB that literally pulls you over to the side so you have to recruit from the opposite side to stay upright. Stiffen the trunk and try to remain as rigid as possible while walking. Too much swaying is incorrect.

Pick your poison for the Suitcase carry. The heavier the KB the better. Choose a weight that literally pulls you over to the side so you have to recruit from the opposite side to stay upright. Stiffen the trunk and try to remain as rigid as possible while walking. Too much swaying is incorrect.


Suitcase Carry.

Suitcase Carry.


Snatch grip set-up position. If you can't address the bar in the bottom in the correct position you will not execute the lift properly. Be methodical, precise and detail oriented. Start right to finish right.

Snatch grip set-up position. If you can’t address the bar in the correct position you can’t execute the lift properly. Be methodical, precise and detail oriented. Start right to finish right. Anya looking focused.


One of the best supplements to fight stress. It is a mixture of inositol and magnesium glycinate. Inositol is a form of sugar found in citrus fruit. One of it's main functions is to help maintain proper electrical energy and nutrient transfer across the cell membrane. Basically, it helps reset all the neurotransmitters.

One of the best supplements to fight stress. It is a mixture of inositol and magnesium glycinate. Inositol is a form of sugar found in citrus fruit. One of it’s main functions is to help maintain proper electrical energy and nutrient transfer across the cell membrane. Basically, it helps reset all the neurotransmitters. 3-10g before bed will also help with sleep and sweet cravings.