5.3.13 Power Endurance

Workout 1
3×5 Wall Squats
2×10 Shoulder Dislocates
3×10 KBS/Goblet Squat Combo (30,  40, 50)
3×5 Burpees
Then:
40-minute AMRAP:
Tag Team 3000m Ski/Row “Buy in”, 2000m Ski/Row for single player
Switch players every 500m
Then:
Switch players every 60s (single player does 50 reps each @ 60:60)
100x Ball Slams (25/20)+
100x Toes-to-Bar +
100x Burpees/Lateral Bar Hops (over 95# BB)
100x KBS (45/35)
Record total reps
Then:
Fall Down
 
Participants
[gp_workout1]
 
Workout 2
3×5 Wall Squats
2×20 Squats
3×5 Good Morning/Back Squat Combo
2×10 Jump Squat
Then:
5 minute mobility and review proper squat mechanics
Then:
Front Squat Strength Ladder (add chains when appropriate)
10 reps + 2x Weighted Pull-up (wide-pronated)
9 reps + 2x Weighted Pull-up
8 reps + 2x Weighted Pull-up 
7 reps + 2x Weighted Pull-up 
6 reps + 2x Weighted Pull-up 
5 reps + 2x Weighted Pull-up 
4 reps + 2x Weighted Pull-up 
3 reps + 2x Weighted Pull-up
2 rep + 2x Weighted Pull-up
1 rep + 2x Weighted Pull-up 
Rest plenty between sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Lately I've been having everyone do really wide-grip pronated pull-ups, mostly because they offer the least mechanical advantage and everyone sucks at them. IN this case, Xeve did manage to add 20# to his doubles.

Lately I’ve been having everyone do really wide-grip, pronated pull-ups, mostly because they offer the least mechanical advantage and everyone sucks at them. In this case however, Xeve managed to add 20# to his doubles.



The chains offer no reprieve.

The chains offer no reprieve.



Everyone tuning in to how I'm going to destroy them on this Friday.

Everyone tuning in to discover how I’m going to destroy them on this Friday.



How do you make a burpee harder? You make someone jump laterally over a barbell between reps that's how.

How do you make a burpee harder? You make someone jump laterally over a barbell between reps that’s how.



If you aren't taking them you should be.

If you aren’t taking them you should be.