5.1.13 Power Endurance

Workout 1
2×5 Wall Squats
Then:
20x KBS (Rd 1 @ 40#, Rd 2 @ 50#, Rd 3 @ 60#) +
15x Squat +
10x Jump Squat +
5x Tuck Jump +
2x Pike Jump
3 sets 
Then:
Work up on Deadlift (2-3 sets)
Then:
3x Deadlift (225/155) +
6x Burpees 
EMOM for 12 minutes
Then:
60-50-40-30-20-10 
Split Jump + 60m Farmer’s Carry @ 2×60-70/35-45
Looks like…
60x Split Jump + 60m FC
50x Split Jump + 60m FC, etc…
Then:
Cool Down by practicing something you suck at (i.e. Double Unders, Muscle-ups, Kipping, etc.)
 
Participants
[gp_workout1]
 
 
Workout 2
2×5 Wall Squats
2×10 Shoulder Dislocates
3×12 (each) Bulgarian Bag Halos
Then:
5-Minute Mobility
Then:
BB Complex, 6 reps each (Snatch-Grip):
DL +
Hang Muscle Snatch +
OHS 
BTN Push Press
4 sets (keep it light, get loose)
Then:
1x BTN Jerk +
3x OHS  +
6x Snatch-Grip DL
This is one set
Do five (go up each set until failure)
Then:
Cool Down 
 
Participants 
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
The time and place to learn complex, and even dangerous movements like the OHS, is in a smaller controlled environment. Not a large group of mixed bag ability levels and one coach. If you don't learn how to do it right the first time it's more challenging to correct engrained mistakes. Well done Luisa.

The time and place to learn complex and potentially dangerous movements like the OHS is in a smaller, controlled environment. A large group of mixed bag ability levels and one coach is a recipe for poor technique and skill acquisition. If you don’t learn how to do it right the first time it’s more challenging to correct engrained mistakes. Well done Luisa.