4.22.13 Power Endurance

Workout 1
Throw MBs
Then:
3×5 Wall Squats
20x Balancing Leg Swings
2x15m For. Lunge + 15m Bear Crawl
2×5 Burpees
Then:
1-5 DB Strict Press Team Ladder (3-4 players) @ 2×15-20/10-15# DBs
Hold DBs in OH position while other players press.
2 sets
Then:
1-4 Push-up Ladder Team Ladder (3-4 players)
Hold FLR position while other players do push-ups
2 sets
Then:
Work up to Heavy Close-Grip Bench Press w/chains (7 RM) in 3-4 sets
Then:
5×5 Close-Grip Bench Press with Chains
Rest 3 minutes
During “rest” perform 25x Wall Ball
Then:
7x Pull-ups +
1 minute of burpees +
1 minute of rest
Continue until you get to 70 burpees
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
Jump Warm-up
5x Vertical Jump +
3x Tuck Jump +
2x Pike Jump
2 sets
Then:
6×2 High Box Jump
Then:
BB Complex (Clean-Grip), 6 reps each:
DL +
Bent-Over Row +
Hang Power Clean +
Front Squat +
Strict Press/Push Press
3 sets to warm-up
Then:
8×2 Front Squats
2 sets @ 135#
2 sets @ 155#
2 sets @ 185# 
2 sets @ >185#
Chase each set with 10x Very Heavy Russian KBS
Then:
Cool Down
 
Results
Final Set of FS:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Aubrey focused.

Aubrey focused.



Before you initiate the descent roll the bar back into the throat and snuggly onto the trunk. If you're holding it with your arms you don't stand a chance.

Before you initiate the descent roll the bar back onto the trunk. If you’re holding it with your arms you don’t stand a chance.



Winding up for the kip.

Winding up for the kip.