5.16.13 Power Endurance

Workout 1
2×5 Wall Squats
2×10 Shoulder Dislocates
Then:
Walkout plank warm-up (~ 10 reps)
Then:
DB Man-Maker/Row Combo Progression
10 reps @ BW
8 reps @ 2×20# DBs
6 reps @ 2×30# DBs
4 reps @ 2x>30# DBs
Then:
Warm-up for Sumo Deadlift
Then:
10x Sumo Deadlift +
3x (10 reps of DB Push Press 30/20 + 15m Forward Bear Crawl + 15m Reverse Bear Crawl)
2:00 minute rest
3 sets
Rest 5 minutes after the 3rd set
Then:
Run 400m +
3 rounds of 5x Kipping Pull-ups + 10x HR Push-ups + 15x Squats
20 minute AMRAP
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Medicine Ball warm-up
Then:
5-Minute Mobility (various)
Then:
Work up to Max Bench Press for the day (5 sets) – practice heel stomp
Then:
Work up to 5RM Front Squat
Then:
5-3-1-5-3-1 Front Squat Wave
Rest 3-4 minutes between sets
Second wave should be heavier than first
During “rest” perform 10x Heavy KBS + 3x Broad Jump
Then:
Cool Down
 
Results
1RM Bench Press, Final Front Squat Waves:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Lots of Bear Crawl today...lots. In fact, probably too much. But, that's the way it is. Sometimes you just have to do what's written on the board, even if it's excessive. Fuck it.

Lots of Bear Crawling today…lots. In fact, probably too much. But that’s the way it is. Sometimes you just have to do what’s written on the board, no matter how fucked up it seems.



Blaz practicing the Heel Stomp in style.

Blaz practicing the Heel Stomp in style.