5.9.13 Power Endurance, IWT

Workout 1
 5 minute easy row, ride, run, etc…
Then:
2×5 Wall Squats
20x Balancing Leg Swings
20x Standing Calf Raises
20x Lateral Lunges
20x Split Jumps
Then:
5x Vertical Jump +
3x Tuck Jump +
2x Pike Jump
2 sets
Then:
Phase I
15m Forward Walking KBS + 15m Reverse Walking KBS @ 60/40 + 
400m Run +
2:00 minute rest
3 sets
Rest 5 minutes after 3rd set
Then:
Phase II
15x Heavy Goblet Squat @ 60/45 +
2x (30s Explosive Step-ups + 30s Box Jumps) +
2:00 minute rest
3 sets
Rest 5 minutes after 3rd set
Then:
Phase III
5x KB Bottoms-up Press (light) @ 2×15-20# +
5x Heavy KB Clean and Jerk @ 2×50# +
5x Deficit Push-ups (hands on KBs)
3 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Medicine Ball Warm-up (various)
Then:
3×5 Wall Squats
2×10 Shoulder Dislocates
Then:
3x Tuck Jump +
1x Pike Jump
3 sets
Kipping Pull-up and Toes-to-Bar Clinic (8 minutes)
Then:
3x Kipping Pull-ups +
2x Toes-to-Bar +
1x Strict Pull-up
Hold onto the bar throughout
4 sets
Rest as needed between sets
Then:
3x Clean DL + 3x Hang Clean + 3x Push Press + 1x Hang Clean
4-5 sets
Then:
3×3 Front Squats @ 4010 tempo (80%)
Then:
Cool Down
 
Participants
3×3 Front Squat:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
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