5.6.13 Power Endurance, Strength/Power

Workout 1
3×5 Wall Squat
20x Balancing Leg Swing
2x (5x Shoulder Dislocates+ 5x OHS)
Then:
30s Squat (slow and to proper depth) +
30s Step-up +
30s Box Jump +
30s Step-up
4 rounds to warm-up
Then:
Work up to on Barbell Thrusters (1-2 sets)
Then:
Barbell Thruster (from rack) + Strict, Wide-Grip Pronated Pull-ups OR Towel Pull-ups
5 reps @ 95# + 5x Pull-ups
4 reps @ 115# + 4x Pull-ups 
3 reps @ 135# + 3x Pull-ups
2 reps @ 155# + 2x Pull-ups 
1 rep @ >155# + 1x Pull-up
Rest plenty between sets. 
Then:
Complete the following (work on fast transitions between movements)
250m Row OR 25 Calories on Airdyne+
20x Wall Ball in less than 1:40
OR 
250m Ski +
20x Wall Ball in less than 1:50
Rest approximately 2:00 minutes
4 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2 – 9am only
5-Minute Mobility
Then:
30x Squats +
30x KBS +
30x Lunge 
3 rounds
Then:
“Happy 30th Birthday Nicole Copenhaver” 
30 minute AMRAP
30x (15 each arm) Ground-t0-Overhead DB Snatches +
30x Burpees +
30x Jump Pull-ups +
30x Wall Ball
Record total reps
Then:
Cool Down
 
Participants
[gp_workout2]
 
 
Workout 3
Warm-up and Mobility Drills (8-minutes)
Then:
Review and Practice High-Hang Clean Mechanics (5 minutes) 
3x DL + 3x High-Hang Clean + 3x Push Press + 1x High-Hang Clean
5 sets (to warm up)
Then:
Calculate and work up to Heavy Clean Deadlift (~75%RM)
Then:
Week 1 of a four week Deadlift cycle:
Looks like…
5×5 Deadlift @ 75% RM
Then:
Add 10-20# and do a triple (3 reps)
Then:
Cool Down 
 
Results
5×5 Deadlift + Triple:
[gp_workout3]
 
Coach’s Comments
As many of you know we just started the strength and power development class last month. For the past few weeks I’ve programmed very generally and evaluated the athletes who have consistently shown up for class and will likely stick with it for the long haul. Moving forward I plan to organize the class into 4-week cycles. For the next four weeks each day will be repeated with adjustments in load to guarantee improvement. I plan to meticulously document numbers to ensure we make steady, progressive gains from week to week. Today for instance we did 5×5 @ 75% of our 5RM Deadlift and followed our final set of five with a triple at 10-20lbs heavier. Next week we’ll do 4 sets of  5 reps @ roughly 83% of our 5RM , add 10-20lb and finish with a two sets of triples. The remaining two weeks are designed in such a way to almost guarantee a new PR. 
 
The same planning will be applied to the other days of the week, with Friday being more of a strength endurance day. 
 
Photos
Baldwin focused.

Baldwin focused.

The beginning of this week  is a tapering period for the competition team. We dabbled in some Back Squats, Close-Grip Bench Press, and then whatever we wanted. Aubrey working her kipping pull-ups.

The beginning of this week is a tapering period for the competition team. We dabbled in some Back Squats, Close-Grip Bench Press, and then whatever we wanted. Aubrey working her kipping pull-ups.

Fat Gripz are inexpensive tools used to thicken any grips. You can use them for DBs, Barbells, Dips, and Pull-ups. I like to travel with them and use them at Globo gyms on the road.

Fat Gripz are inexpensive tools used to thicken any grip. You can attach them to DBs, Barbells, Dips apparatus, and Pull-up bars. I like to travel with them and use them at Globo gyms on the road.

I wanted the Strength and Power Development class to take their warm-up seriously. So I guided the through it both in the am and pm sessions.

I wanted the Strength and Power Development class to take their warm-up seriously. So I guided the am and pm  sessions through it.

The Coach Chris 2013 T-shirt is almost complete. Here's a sneak peak.

The Coach Chris 2013 T-shirt is almost complete. Here’s a sneak peak.