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Old 10-25-2011, 06:52 AM   #1
Ross Hunt
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Power Endurance

I'm doing a bare-bones Crossfit Football-inspired program, following my own programming to allow for more irregularities of work schedule and considerations of equipment.

Right now:
6', ~180-195
Squat somewhere in the 315-365 1 RM range
Deadlift somewhere in the 400-425 range
Clean ~ 265 (power)

I have been at about a 460 dead, a double bodyweight squat for reps, and a 285 power clean at the same bodyweight; I'd like to get back there in the context of Crossfit Football-style program. Here goes.
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Old 10-25-2011, 06:58 AM   #2
Ross Hunt
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Re: Power Endurance

2011-10-23

Sunday

Speed
Change of direction sprint: ~8-12 reps of 20 yard shuttle (not sure if it was 20 yards; I use the center circle of a soccer field). best rep: 8.45 seconds. Very consistent on these; hard to get lower
Strength/Intensity
Deadlift 3x 185, 275, belt, 325, 345, 365, 385, Re-set for each rep, solid, not too hard
Untimed Circuit:
3 rounds :
- 10 standing ab wheel (~6 feet)
- 10 80 pound russian swings (emphasis glute extension/hollow)
- 10 dragon flags
-10 swings
Conditioning:
AMRAP russian swings x 80 in 1 minute, rest 1 minute:
33, 33, 34.

Foam rolling IT band, mobility.
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Old 10-25-2011, 07:01 AM   #3
Ross Hunt
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Re: Power Endurance

2011-10-24

Monday

Strength/Upper
Overhead Press 5x 95, 115, 135, 135, 135 strict
3 rounds not for time:
10 ring dips
10 L-chins
2x length of basketball court with sled and 90 pounds (sled is really a plyo box)

All sets unbroken. Best sled push was 27 seconds.
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Old 10-27-2011, 05:45 PM   #4
Ross Hunt
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Re: Power Endurance

Tuesday

Rest

Wednesday

Rest


Thursday

Warm-up/foam roll IT band
Vertical Leap x ~10-15 jumps. Got a consistent jump to use as a baseline for progress; will measure later
Power Clean: 10-11 singles x 110 kilos on the minute (10 minutes), pretty easy
Back Squat: warm-up x 135, 185, 225, 255, 275, belt 5x 295, 315 solid
Hill sprints x ~7: Best time ~ 12-13 sec
3x8+8 dumbbell bulgarian split squats x 60s, 70s, 70s alternated with
2x 16 dragon flags

Last edited by Ross Hunt; 10-27-2011 at 05:55 PM..
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Old 10-30-2011, 07:04 AM   #5
Ross Hunt
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Re: Power Endurance

Friday

Rest

Saturday

Overhead Press 3 x 135, 140, 140, 140 (pounds)

Strict Chin x 18
4 rounds of :
10 clapping pusu-ups
Sled Sprint + 90 pounds x length of basketball court
~90 seconds rest
Strict chin x 15

Not much time yesterday, so I did a quick workout. Press was fine. I continue to be humbled by the sled; I started with a time of 35 seconds for the push-ups plus the sprint, and it plummeted quickly to over a minute; I broke my push-ups on the last round just out of general systemic fatigue. Love that sled. I am various to see how much I can push up my leg volume using this thing. I still have 0 leg pain the day after.

Last edited by Ross Hunt; 10-30-2011 at 07:10 AM..
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Old 10-31-2011, 06:44 AM   #6
Ross Hunt
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Re: Power Endurance

Sunday

Change of Direction Sprint:
T-drill shuffle (sprint 30m, carioca 10 left, carioca 20 right, carioca 10 left, backpedal 30m) x 3 reps: ~21.5 seconds
T-drill sprint (sprint 30m, sprint 10 left, sprint 20 right, sprint 10 left, sprint 30m) x 3 reps: ~ 16.5 seconds
Deadlift: 3 x 180, 270, 320, (belt), 340, 360, 380, 390
4x10 standing ab wheel roll-outs to ~6.5 feet, alternated with:
3x10 back extensions+10 glute-ham raises with 45 pound plate on 45 degree bench
40-50 glute ham raises, no weight
A few others ab drills and 1-leg hip bridge drills, but not much gas left.


Love the T-drills; a lot of fun. Deadlift is progressing as scheduled. I feel like I need a little more volume if I want it to keep moving. In the past I've done this by adding deadlift and squat volume (multiples triples and then higher reps (6-10) for squat). This takes a long time and leaves me kind of slammed; I'd like to see if I could accomplish the same thing by just adding a couple more sets of 5 to my squat day and seriously ramping up posterior chain volume (esp. hip-extension-dominant exercises like weighted glute bridges), since glute recruitment and integration into hip extension throughout the lift seems to best predict my success. So I'll do a glute circuit after my upcoming squat day and, get a couple days of rest (1 upper and 2 rest days), and then see if I can roll steamroll the 395x3 deadlift.
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Old 11-04-2011, 06:31 AM   #7
Ross Hunt
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Re: Power Endurance

Mon, Tue

rest


Wed

Power Clean x 135, 185, 205, 225, 235, 245, 255, 265
Back Squat 5x 135, 225, 275, 295, 315, 315, 315
a few heavy DB swings
Row 500m x ~1:30

Row time was distorted because I didn't clear out the time when I started from half-catch. My top rowing power has increased substantially; I was pulling 1:15s at the beginning. My ability to sustain 1:30 has definitely decreased since crew, though.
All in all, good workout, extremely fast (had ~35-40 minutes total)




Thur

Overhead Press 5 x 95, 2 x 115, 5x 135, 145, 145, 4x145, 1x145

Complex:
Push-Press 185x10
Pendlay Row 185x10
Narrow Snatch-Grip High Pull x 10
3:00 (everything more or less unbroken)
Rest 3:00

Push-Press 185x10
Pendlay Row 185x10
Narrow Snatch-Grip High Pull x 10
6:00+ minutes (Push-press 8,2, Pendlay 4, 3,3, Snatch-grip high pull, 5,4,1)

Russian Swings w/ 105-pound dummbbell, ~50 in ~5 minutes, with a few clapping push-ups and leg raises mixed in at the beginning.

Ok session. Once again I find myself moving into my Deadlift day having accumulated less posterior chain volume than I wanted to on the Squat day. I suppose I'll survive.

I'll focus on glute assistance after DLs because that remains my priority, but then I'll double up on the subsequent squat day, doing glute work there as well. I can then switch to focus on unilateral/ trapezius stuff after deadlifts (think bulgarians or lunges and high pulls).
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Old 11-06-2011, 01:55 PM   #8
Ross Hunt
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Re: Power Endurance

Saturday 11/5/2011


Change of direction sprint: shuttle drill (10/20/10) 8 x 8.5-8.9 seconds
Not sure of distance; the '20m' leg of the drill was the length of a short big box gym basketball court

Deadlift 3x 135, 225, 275, 315, 355, 375, 385, 395, 405

Untimed assistance circuit:
Barbell Hip thruster 10 x 135, 185, 185, 185, 20x 135
Evil Wheel roll-out with barbell from standing: 4x10

Metcon:
Row 250
10 incline sit-ups w/10 pounds plate
Row 250
sit-ups
Row 250
sit-ups
Row 250

7:15 without killing myself.


Good workout; I don't know if I've ever done 405 for a triple with a re-set between reps, so that's good. Rep quality was good; all the volume I've been putting into glutes and hip extension is definitely helping.

And to celebrate, I did.... more glute work.
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Old 11-07-2011, 10:45 AM   #9
Ross Hunt
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Re: Power Endurance

Sunday PM:

Overhead Press: 145 x 5, 4, 1, 3, 1
Untimed Couplet:
Ring Dip: 25 pounds x 10, 7, 2, 1
L-Chin 25 pounds x 5, total of 5 reps, 10 pounds x 7, 2, 1.

Rigged up a sled drag apparatus and 6-8 reps of sled drag with ~135 pounds; brutal. A good rep was just under 30 seconds for the length of the basketball court (~ 30m).
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Old 11-09-2011, 07:43 AM   #10
Ross Hunt
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Re: Power Endurance

Monday: Rest

Tuesday:

Some max verts, unmeasured
Power Clean 1 x 135, 185, 205, 225, 240, 250, 260, decided not to take 270
A bunch of triples with 230 and 225, some from hang, some from floor, with jumps.
Back Squat 3x 135, 225, 275, belt, 5x5x315
Max Rounds in 5 minutes of:
Row 200 meters
15 100-pound Russian swings
3 rounds in 4:58.

Good workout. I didn't push up my clean; I think I wasn't perfectly recovered from the deadlift. I hit my volume goal in the squat, and then some (up to 5x5 @ 315 from 3x5x315) and the weight felt lighter. It somehow gets easier to squat heavy weights after you get up to 315;makes it easier to sit back.

Having hit that goal (5x5x315, I will go up to 1x5x335 on my next workout and then add sets of 5 weekly to reach 5x5x335).
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