5.8.13 Power Endurance, Strength/Power

Workout 1
800m Run
Then:
2×5 Wall Squats
2×10 Shoulder Dislocates
2x15m Lunge + 15m Reverse Lunge + 15m Burpee/Broad Jump + Reverse Bear Crawl
2×10 Split Jump
Then:
Single Arm, Single Leg KB Strict Press (Opposite arm and leg)
10 each @ 20#
8 each @ 25#
5 each @ 35
Then:
4x TGU (2 each, practice side-to-side transitions) +
20x Split Jumps 
2 sets @ 50#
2 sets @ 60#
2 sets @ >60#
Casual pace
Then:
Warm up Front Squats (1-2 sets to acclimate to the prescribed loads)
Then:
15 minute ascending ladder:
1x Front Squat @ 225/135 + 1x Burpee/Pull-up OR Burpee/Box Jump
1x Front Squat + 2x Burpee/Pull-up 
1x Front Squat + 3x Burpee/Pull-up, etc…
Record total Burpee/Pull-ups
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Group warm-up and mobility
Then:
4x BB Strict Press +
3x BB Push Press +
2x BB Push Jerk
4 sets (increase load each set)
Then:
Briefly review Power Snatch Technique
Then:
Power Snatch + OHS + Hang Power Snatch
5 sets, start light, get heavier
Then:
3×8 Single-Leg OH Squats (place back leg on bench/box)
Then:
2x (1-4) Kipping Ring Pull-up Ladder
 
Participants
[gp_workout2]
 
 
Coach’s Comments
N/A
 
Photos
Our athletes cannot be coached enough. Even though they may understand the intricacies of all the movements in the gym it never hurts to hear it again. In fact, many have heard this information so frequently they could teach it. That's where everyone should be at.

Athletes cannot be coached enough. Even though they may understand the intricacies of all the movements in the gym it never hurts to hear them again. In fact, many have heard the same instructions over and over again they could probably teach it now. When the athlete can teach another athlete how to do an exercise they are on their way to mastering it. I would venture to guess several of our athletes are more skilled than many personal trainers.


I 'borrowed' this exercise form Matt Delancy, a strength coach at UF. It's great for teaching mid-line stability, improves flexibility in the hips, and has the potential to address unilateral strength imbalances.

I ‘borrowed’ this exercise form Matt Delancy, a strength coach at UF. It’s great for teaching mid-line stability, improving flexibility in the hips, and has the potential to address unilateral strength imbalances.


Another view.

Another view.