4.25.13 Power Endurance, Strength

Workout 1
Get warm
Then:
KB Complex (Males @ 35#, Females @ 25#):
10x Halos (L/R)
10x ATW (L/R)
10x (5 each) Figure 8’s
10x Goblet Squats 
10x Snatch (L/R)
10x Burpees
10x Tuck Jumps
Then:
Review movements below (5 minutes)
Then:
20x Two-Handed (2xKB) KBS @ 2×40#/25# +
1:00 minute “Hard” Row +
2:00 minute rest +
20x Box Step-ups (Hold KB in FC position) @ 2×40#/25# +
1:00 “Hard” Row +
2:00 minute rest +
20x KB Push Press @ 2×40#/25# +
1:00 “Hard” Row +
2:00 minute rest
This is one round. Do 3
Rotate between Ski Erg, Rower, and Airdyne
For example, do Rower for all first round intervals, Ski Erg for all second intervals, and Airdyne for all third round
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
3×5 Wall Squats
3x (5x Shoulder Dislocates + 5x OHS + 5x SOTS Press)
3×8 DB Arnold Press
Then:
5-Minute Mobility
Then:
BB Complex:
6x RDL +
6x Bent-Over Row +
6x Biceps Curl + 
6x Push Press + 
6x Lunge (BB in BS position)
3 sets
Then:
Determine working load for first OHS Wave
Then:
2x (5-3-1) OHS Wave 
Then:
Snatch-Grip Deadlift
3-3-3-3-3
Rest 3 minute between sets
Then:
Cool Down
 
Results
[gp_workout2]
 
Coach’s Comments
 
 
Photos
I've always said the best time to learn new skills is at the beginning of a workout when you're fresh. The best to to condition skills is at the end of a workout when you're gassed. Today we ended the workout with 4 sets of max reps Muscle-ups. Bob loading up.

I’ve always said the best time to LEARN new skills is at the beginning of a workout when you’re fresh. The best time to CONDITION skills is at the end of a workout when you’re gassed. Today we ended the workout with 4 sets of max reps Muscle-ups. Bob loading up.

At the top lock out the elbows to solidify the rep.

At the top lock out the elbows to solidify the rep.

The intricacies of the Olympic lifts cannot be overstated. Here we are teaching the proper foot placement during the split jerk.

The intricacies of the Olympic lifts cannot be overstated. Here we are teaching the proper foot placement during the split jerk.