4.19.13 Power Endurance

Workout 1
2×5 Wall Squats
20x Balancing Leg Swings
10x Shoulder Dislocates
Then:
4x (30s DB Push Press @ 2×15/10# DBs + 30s “Rest” in OH Hold Position)
Then:
4x (30s Mountain Climber + 30s FLR)
Then:
60 reps @ BW 
50 reps @ 2 x 30# DB 
40 reps @ 2 x 40# DB 
30 reps @ 2 x 50# DB 
20 reps @ 2 x 60# DB 
10 reps @ 2 x 70# DB
15 minute cap
Then:
Three-Player Rope Pull/Sprint (1:1:1). Each “team” round completed = 5 points.
Rotate through as fast as possible in 3 minutes (record points)
Rest while another team goes
During “rest” perform as many burpees as a team as possible (record team reps)
Total score for round is total rope pull/sprint rounds (5 points each) + team burpees (1 point/burpee)
Do 3 rounds, 1 minute is given to transition from Rope to Burpee and back again.
Combined all rounds for total score.
Then:
Cool Down 
 
Participants
[gp_workout1]
 
 
Workout 2
Work up to 85% of Monday’s BS Cluster Weight
Then:
Max Reps Front Squat @ 85% BS Cluster
Then (immediately):
5 minute AMRAP of…
20x DUs +
15x Power Clean @ 115#/65#
Rest 4 minutes
Then:
Max Reps Front Squat @ 85% BS Cluster
Then (immediately):
4 minute AMRAP of…
15x DUs +
10x Power Cleans @ 115#/65#
Rest 3 minutes
Then:
Max Reps Front Squat @ 85% BS Cluster
Then (immediately):
3 minute AMRAP of…
10x DUs +
5x Power Clean @ 115#/65#
Then:
Cool Down
 
Results
FS Load, Max reps (sets 1, 2, 3), AMRAP (5min, 4min, 3min):
[gp_workout2]
 
Coach’s Comment
N/A
 
Photos
The Three-Man Rope Pull/Sprint is great for getting the most out of people. The ropes aren't overly heavy so speed can be emphasized. Pull the rope, grab the end and sprint it to your waiting partner. Each team round today counted as 5 points.

The Three-Man Rope Pull/Sprint is great for getting the most out of people. The ropes aren’t overly heavy so speed can be emphasized. Pull the rope, grab the end and sprint it to your waiting partner. Each team round today counted as 5 points.

Fiona demoing the proper way to lunge. No mater how heavy the weight gets each lunge should be done properly. If that means doing two at a time than so be it.

Fiona demoing the proper way to lunge. No mater how heavy the weight gets each lunge should be done properly. If that means doing two at a time than so be it.

The "rest" position for the warm-up today. The weight used for the 30/30 Push Press is really more about mobility than strength. Really strong athletes with poor mobility can easily be humbled by a pair of 10s. Weaker athletes with great mobility are better suited for this particular activity. Nicole happens to be both strong and mobile...the perfect combination.

The “rest” position for the warm-up today was undertaken in the overhead position. The weight used for the 30/30 Push Press is really more about mobility than strength. Really strong athletes with poor mobility can easily be humbled by a pair of 10s. Weaker athletes with great mobility are better suited for this particular activity and can often use 15-20 pounds. Nicole happens to be both strong and mobile…the perfect combination.