5.15.13 Power Endurance

Workout 1
Throw Medicine Balls
Then:
Work up on Barbell Strict Press (2-3 sets)
Then:
3-5x BB Strict Press 
4 sets 
Then:
“Single Leg Day”
4×5 SL Off-Box Squats @ 24″/17.5″
Then:
10x Alternating Barbell Forward Lunges (BB in BS position)
Chase each set with 8x Alternating Explosive Step-up Hops (treat each as an explosive single, i.e. max height)
Rest plenty between sets
Then:
3×4 Kogi Split Squats (attach KBs via jumpstretch bands to each side of the bar) @ 3010 tempo
Then:
60s Work, 60s Rest until you complete 100x Wall Ball (20/14)
Record time
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Throw Medicine Balls (various)
Then:
2×10 Shoulder Dislocates
2x15m Bear Crawl + 15m Reverse Bear Crawl
3×10 DB Push Press (increase weight once)
2×5 Strict Push-ups
Then:
3x HSPU OR 15s HS Hold +
6x Ring Dip / Ring Push-up +
12x BB Floor Press @ 155#/65#
4 sets
Rest 2:00 minutes between sets
Then:
BB Bent-Over Row @ 95 + Neutral Pull-up 
8/3
6/3
4/3
2/3
Rest 2:00 minutes, repeat once
Then:
4×5 RDL
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
I introduced the Split Squat into today's program. Oh, and we attached KBs to the ends of each bar to crete a lasting memory. The unpredictable nature of the bells, coupled with a narrow stance made for great proprioceptive training.

I introduced the Split Squat into today’s program. Oh, and we attached KBs to the ends of each bar to create a lasting memory. The unpredictable nature of the bells, coupled with a narrow base of support created a great proprioceptive demand.


Katie chasing her lunges with explosive step-up hops. Each jump should be approached with maximum intensity and an effort made to achieve move explosively.

Katie chasing her lunges with explosive step-up hops. Each jump should be approached with maximum intensity.


60s of work, followed by seconds of rest. As is always the case for intervals: the work period seems like an eternity and the rest period flies by. The key is maximizing recovery during the brief rest so you can maximize performance during the work phase. Four sets to 100 reps seemed to be the standard today, with the our top athletes only having to do about 10-15 reps on their final work phase.

60s of work, followed by 60s of rest. As is always the case for intervals: the work period seems like an eternity and the rest period flies by. The key is maximizing recovery during the brief rest so you can maximize performance during the work phase. Four sets to 100 reps seemed to be the standard today, with most of our top athletes only having to do about 10-15 reps on their final work phase.


Cliff demonstrating perfect form on the ring push-ups.

Cliff demonstrating perfect form on the ring push-ups.


GP's version of "girl push-ups." Nice work Robyn.

GP’s version of “girl push-ups.” Nice work Robyn.

Video