5.2.13 Power Endurance, IWT

Workout 1
Throw Medicine Balls (various)
Then:
DB Complex, 6 reps each:
Biceps Curl +
Upright Row +
Bent-Over Row +
Thruster +
Lateral Lunge +
Push-up/Row Combo
3 consecutive rounds = 1 set
2 sets (15#, 20-25#)
Then:
Phase I
12x DB Hang  Power Clean and Press/Jerk +
2:00 Burpee/Broad Jump (>6 ft” jump) +
2:00 minute rest
3 sets
Rest 5 minutes after the 3rd site
Then:
Phase II
12x Close-Grip Bench Press +
2:00 minute Row/Ski/Airdyne OR 4x (20s Mountain Climber + 10s FLR) +
2:00 minute rest
3 sets
Rest 5 minutes after 3rd set
Then:
Phase III
3×10 Deck Squat/Ball Slam @ 30#/20#
Rest 90s between sets
Then:
Cool Down
 
 
Participants
[gp_workout1]
 
 
Workout 2
Small Medicine Ball Warm-up 
Then:
5-Minute Mobility
Then:
Work up to Heavy Close-Grip (CG) Bench Press (8RM) in 2-3 sets
Then:
7x CG Bench Press +
90s KB Rack Hold @ 1/2 BW +
2:00 minute rest
7x CG Bench Press +
90s Slosh Pipe OH Hold +
2:00 minutes rest
7x CG Bench Press +
90s FLR on Rings  +
2:00 minute rest
7x CG Bench Press +
90s Wide-Grip Dead Hang +
2:00 minute rest
2 rounds 
Then:
Cool Down with Rotator Cuff Work
 
Participants
[gp_workout2]
 
Coach’s Comments
I love IWTs. They are simple and ultra-effective. Nothing stresses the lactate channel like a good old-fashion IWT. 
 
Photos
FLR on the rings.

FLR on the rings.


Using DBs for the Clean and  Jerk is N.A.S.T.Y. Start in the high hang position, create momentum on the bells, clean and drive. I had the big boys doing 2x45#.

Using DBs for the Clean and Jerk is N.A.S.T.Y. Start in the high hang position, create momentum on the bells, clean and drive. I had the big boys doing 2×45#.


Geno fighting to stay together after the clean.

Geno fighting to stay together after the clean.


2:00 minutes of Burpee/Broad Jumps is  hell. Push the pace, try to keep moving, and jump a minimum of 6' each time.

2:00 minutes of Burpee/Broad Jumps is hell. The perfect choice for an IWT interval. Push the pace, try to keep moving, and jump a minimum of 6′ each time. Byron soaring.