4.30.13 Power Endurance

Workout 1
Get Warm
Then:
2×5 Wall Squats
3x15m Lunge + 15m Reverse Lunge + 15m  Bear Crawl + 15m Broad Jump
Then:
4x500m Row (negative splits, i.e. 1:50, 1:45, 1:40, 1:35)
Rest while partner goes
Then:
1ox Single Leg Off-Box Squats (24/17.5) +
10x Ring Push-ups +
10x Goblet Squat (50/35)
Rotate through for 15 minutes
Then:
Cool Down 180s Weighted Dead Hang (BW+ 40#/BW + 20#)
 
Participants
[gp_workout1]
 
Workout 2
3×5 Wall Squats
2×10 Shoulder Dislocates
2×10 Jump Squats
3×5 Single-Leg KB DL
Then:
6x Vertical Jump + Broad Jump Combo
Rest a bit between
Then:
Work up to 5RM Sumo Deadlift (3-5 sets, any grip)
Then:
5×3 Sumo Deadlift w/Chains
Rest plenty between sets
Chase each set with 2x Heavy Medicine Ball Back Toss (40/25)
Then:
5x KB Strict Press +
5x Strict Pull-up
3x KB Strict Press +
3x Strict Pull-up
1x KB Strict Press +
1x Strict Pull-up
Perform is succession. This is one set
Do 3
1st round do all wide-grip pronated pull-ups
2nd round do all shoulder-width pronated pull-ups
3rd round do all supinated grip pull-ups
Then:
Cool Down
 
Participants
[gp_workout2]
 
Workout 3
Work up to 1RM TGU
6-4-2-2-2
Then:
5x400m Run
Work-to-Rest @ 1:3, 1:2, 1:2, 1:1, 1:1
Then:
Cool Down with Handstand practice
 
Results
1RM TGU
[gp_workout3]
 
Coach’s Comments
New article is in the Coach’s Blog section called Primitive Practices: Savage or Salvation?
 
Photos
160# Barbell TGU.

160# Barbell TGU.