5.13.12 Power Endurance

Workout 1
2×5 Wall Squats
20x Balancing Leg Swings
20x Calf-Raises (from floor)
2×10 Squats
2×5 HR Push-ups
2×5 Tuck Jump
Then:
10x Goblet Squat +
15m Broad Jump (4-5 jumps, land soft)
4 sets (30, 35, 40, 50)
Then:
Set a clock for 3:00
Do a 500m Row/Ski or 50/40 Calorie Sprint on Airdyne +
Max Burpees
Rest 2 minutes
Repeat until 65x Burpees have been completed or you’ve done 6 total rounds.
Then (immediately):
Run 800m +
3 rounds of 
18x Lunges (Hold 2xDB)
12x Pull-ups
6x Front Squats @ 155/95
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Warm-up with 2×20 Medicine Power Tosses (for height)
Then:
3×5 Wall Squats
20x Balancing Leg Swings
2×10 Squats
2×10 Jump Squats
2×5 Tuck Jump
4×10 KBS (35, 45, 55, 70)
Then:
5-Minute Mobility
Then:
2x Hang Power Clean + 2x Front Squat 1x Power Hang Clean
4 sets (increase load as seen fit)
Then:
Clean-Grip Deadlift
6-6-5-5-3-3
Chase each set with 2x High Box Jump @ 36-40″
Rest plenty
Then:
Cool Down
 
Results
6-6-5-5-3-3 DL:
Jordan – 225, 225, 255, 255, 275, 295
 
Workout 3
2×20 Medicine Ball Power Tosses (for height)
Then:
10x KBS +
10x Push-up +
5x Tuck Jump
2 sets (50, 60)
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, increase the weight a few times)
Then:
Calculate and work up to Heavy Clean Deadlift (~83%RM)
Then:
Week 2 of a four week Deadlift cycle:
Looks like…
4×5 Deadlift @ 83% RM
Then:
Add 10-20# and do 2 sets of triples
Then:
Cool Down with ring work and HSPUs
 
Results
4×5 DL, 2×3:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Jordan plays football for Tennessee. He's in town for a couple weeks and wanted to stay in shape. So he's spending his days with us. Pretty sure the Ski Erg is a new to him, which is why it totally crushed his soul in today's workout.

Jordan plays football for Tennessee. He’s in town for a couple weeks and wanted to stay in shape. So he’s spending his days with us. Pretty sure the Ski Erg is new to him, which is why it totally crushed his soul in today’s workout.

Ashley humping it to 30 calories. The faster you go the more time you get to do burpees, but the more gassed you are the harder the burpees become.

Ashley humping it to 30 calories. The faster you go the more time you get to do Burpees. But be careful, the more gassed you are the harder the burpees become. If you’re good at burpees slow down on the Airdyne, but if you’re slow at burpees power through the Airdyne to give you more time to accumulate reps.

Just a cool pic.

Just a cool pic


 
Video