4.24.13 Power Endurance

Workout 1
2×5 Wall Squat
4×10 Goblet Squat (30,40,50,60)
Then:
Jump Warm-up
8x Broad Jump +
6x Vertical Jump +
3x Tuck Jump +
2x Pike Jump
Be as explosive as possible on each jump (no rush)
3 sets to warm-up
Then:
12x (each direction) Bulgarian Bag Halos +
Round 1: 20x Squats 
Round 2: 20x Lateral Lunge (go for the stretch)
Round 3: 20x Jump Squats 
Round 4: 20x Split Jumps
Rest between rounds (still warming up)
Then:
Warm-up on Thrusters (practice clean from floor) 
Then:
3x (5-3-2) BB Thrusters (all from floor)
5x Thruster @ 95 + 5x Sandbag Clean (alternate shoulders)
Rest a bit
3x Thruster @ 115# + 3x Pike Jump 
Rest a bit
2x Thruster @ 135# + 2x Max effort MB Back Toss for distance (40/20-25)
Rest a bit, go back to 5 @ 95#
Then:
Cool Down 
 
Participants
[gp_workout1]
 
 
Workout 2
Get warm
Then:
2×10 Shoulder Dislocates
3×5 HR Push-ups
3x15m Lunge + 15m Reverse Bear Crawl
Then:
3x BB Strict Press +
2x BB Push Press +
1x BB Push Jerk 
4 sets (increase the weight slightly…it’s a warm-up)
Then:
Find a good weight for 5x BB Strict Press
Then:
5x BB Strict Press +
10x Deficit Push-ups +
20x Medicine Ball Chest Pass (supine, to self)
5 sets
Then:
Work up to a 10RM Back Squat 
Then
Add 10lbs to your 10RM
Do 3 reps, rest 20s
10 sets (30 total reps)
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
I was determined to give everyone some new and interesting things today. The sandbags made an appearance and provided a nice change of pace. Awkward and heavy. The perfect combination.

I was determined to give everyone some new and interesting things to do today. Sandbag cleans. Awkward and heavy. The perfect combination.



It was intern's last day today. He dropped 6% body fat over the course of his time here and rediscovered his physical potential. Few achieve such things doing an internship.

It was intern’s last day today. He dropped 6% body fat over the course of his time here and rediscovered his physical potential. Few achieve such things doing an internship. But then again, this is no normal internship.


Beau going all out on Back Toss.

Beau going all out on Back Toss.


No. Easy. Days.

No. Easy. Days.