5.7.13 Power Endurance, Strength/Power

Workout 1
3×5 Wall Squats
2×20 Squats
3×10 KBS (40,50,70)
3×5 Burpees
3×5 Tuck Jumps
Then:
Warm-up lifts below
Then:
Work up on each movement:
Then:
5 exercises, 5 reps each:
Deadlift (225#/155#) +
Dips
KBS @ 80#/55#
Box Jumps @ 36″/30″
Push Press (from floor) @ 115#/75#
Slow and steady
30 minutes or 8 rounds
Then:
Practice Handstands or Handstand Walks (time permitting)
 
Participants
[gp_workout1]
 
 
Workout 2
Warm-up and Mobility
Then:
3x Snatch-Grip DL + 3x Hang Muscle Snatch + 3x OHS + 1x Hang Muscle Snatch
4 sets (increase load once or twice, stay sub-maximal)
Then:
4×2 Snatch Balance, 2s pause in bottom (light, form focus)
Then:
Work up on Back Squat (5 RM)
Then:
5×5 Back Squat @ 75% 5RM
Then:
Add 10-15# and do a triple
Then:
Cool Down
 
Results
5×5 Back Squat, Triple:
[gp_workout2]
 
 
Workout 3
Medicine Ball Warm-up (small and large)
Then:
30x Ring Pull-ups
30x Ring Dips
Alternate between the two, casual pace
Then:
3x15m Lunge + SLDL (w/quad stretch) + Pistol Squat
Then:
Practice Muscle-ups
Then:
5x Burpee/Muscle-ups +
10x Pistols (5 each leg, alternating)
4 rounds
Then:
Cool Down
 
Participants
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
There are several options for the medicine ball warm-up. I like using the smaller medicine balls for shotput tosses.

Alison doing shotput tosses during the medicine ball warm-up.


It was a recovery day today for the competition team. So I tried to interject some new/different stuff into the program. Explosive back tosses for height in a three player rotation. Fun.

It was a recovery day today for the competition team. So I tried to interject some new/different stuff into the program. Explosive back tosses for height in a three player rotation. It’s fun and it get the nervous system pumping without causing too much fatigue.


Do a burpee, find the rings, jump and hope your accurate enough to grab them at the same time.

Do a burpee, find the rings, jump and hope you’re accurate enough to grab them at the same time.


Chad demonstrating a perfect transition position for the muscle-up. Keep the rings tight and find the floor. The dip, at least for Chad, are the easy part.

Chad demonstrating a perfect transition position for the muscle-up. Keep the rings tight and find the floor. The dip, at least for Chad, are the easy part.