4.18.13 Power Endurance, IWT, Strength

Workout 1
400m jog to warm-up
Then:
3×5 Wall Squats (toe the wall)
20x Balancing Leg Swings
3x (5x Shoulder Dislocates + 5x OHS)
3×10 KBS/Goblet Squat Combo (30, 40, 50)
2×5 Tuck Jumps
Then:
Practice Thrusters
Then:
Phase I 
10x Thrusters +
400m Run +
2:00 minutes rest
3 sets
Rest 5 minutes after 3rd set
Then:
Phase II
15x Heavy KBS +
400m Run +
2:00 minutes rest
3 sets
Rest 5 minutes after 3rd set
Then:
Phase III
3x High Box Jump @ 30/24
6x Heavy Goblet Squat @ 60/45 +
12x Jump Squat
5 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
Throw Medicine Balls
Then:
2×10 Shoulder Dislocates
3×8 DB Arnold Press
3×5 Push-ups
Then:
Work up to 3RM Close-Grip Bench Press
Then:
Close-Grip Bench Press 5 Rep Cluster @ 90% 1RM
1-1-1-1-1
Rest 15 sec between reps
4 sets
Rest 4-5 minutes between sets
Then:
Cool Down with Telle Lateral Raises
 
Results
Clusters Weight:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Bi-acrominal grip on the Close-Grip Bench Press.

Bi-acrominal grip on the Close-Grip Bench Press.



Bar Hop.

Bar Hopping.



View from above. Rob hitting Toes-to-Bar.

View from above. Rob hitting Toes-to-Bar.



Deep into the second round. Wishing it was my third...and final.

Deep into the second round. Wishing it was the third.