5.14.13 Power Endurance

Workout 1
2×5 Wall Squats
2×10 Shoulder Dislocates
2×10 Squat
2×10 Jump Squat with 3 sec pause in bottom position 
Then:
Rotate through the following movements for 12 minutes:
12x Goblet Squat +
12x ATW (each direction)
12x Figure 8’s (6 each side)
12x KB Snatches (each arm)
12x (6 each leg) Split Jumps (w/o KB)
Then:
3 minutes each station:
3:3 Ball Slam @ 40/30
Rest 1:00 minute
Toes-to-Bar/Push-up (each does 3x TTB + 3x Push-up OR 3x Ring Dip, then switch)
Rest 1:00 minute
1:1 Seated Rope Pull @ 50/35
Rest 1:00 minute
5:5 KBS (Hold KB while partner swings) @ 50-55/35-40
Rest 1:00 minute
3:3 Box Jump @ 30-36″/24-30″
Rest 1:00 minute
2 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Locomotor Warm-up
Then:
2×5 Wall Squats (hands at 10 and 2)
2×10 Rock and Roll Drill
2×10 Jump Squats
2×10 Shoulder Dislocates
Then:
3x Dip Power Snatch
5 sets, stay light and fast
Then:
1x BTN Jerk + 3x OHS
5 sets (gradually increase intensity)
Then:
4×5 Back Squat @ 83% 5RM
Then:
Add 10-15# and do 2×3
Then:
Cool Down
 
Results
Final OHS set, Back Squat (5×5, 2×3):
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
The Seated Rope Pull starts out easy but adds up quickly. Rodney and Bob grinding it out.

The Seated Rope Pull starts out easy but adds up quickly. Rodney and Bob grinding it out.