5.10.13 Power Endurance, Strength

Workout 1
Jump Rope to get warm (~300 reps)
Then:
2×5 Wall Squats
2×10 Shoulder Dislocates
2x15m Lunge + 15m Reverse Bear Crawl
Then:
90m Plate Shuttle @ 45#/25# +
60m Burpee/Broad Jumps 
30m OH Lunge @ 45# +
60s Rest
2 rounds to warm-up
Then:
P1 10x “Heavyish” Box Step-ups (5 each leg) + 2x (15x Whipsmash + 15m Rope Pull)
P2 Rest 
3 rounds each
Take a 5 minute break
Then:
P1 10x DB Man-Maker @ 2×30#/20#+ 2x (10x Bulgarian Bag Halos + 15m Jump Squats)
P2 Rest
3 rounds each 
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Throw Medicine Balls (various)
Then:
5-Minute Mobility
Then:
4x Clean Deadlift + 3x Hang Clean + 2x Lunge + 1x Hang Clean 
4 sets (increase load if possible)
Then:
Increase load each set. Final two sets are heavy.
Then:
5-4-3-2-1 Front Squat + Weighted Pull-up + Box Jump
Then:
Cool Down
 
Participants
5-4-3-2-1 Front Squats:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Simple and effective. No fancy equipment needed. Just a bar and the desire to throw it around.

Simple and effective. No fancy equipment needed. Just a bar and the desire to throw it around.


Chad taking aim on Wall Ball.

Chad taking aim on Wall Ball.


Everyone knew they were in for a battle today after the warm-up. 90m Plate Shuttle, 60m Burpee/Broad Jump, 30m OH Plate Lunge.

Everyone knew they were in for a battle today after the warm-up. 90m Plate Shuttle, 60m Burpee/Broad Jump, 30m OH Plate Lunge, 2 sets. THEN, the real work begins.


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Going for the lockout.

Going for the lockout.