Power-Endurance

The infamous IWT

Warm Up:
light rowing for 5 min.
light thrusters

Workout:
12x Thrusters @ 95#
2' row at 1:43 (at least 550 meters)
2' rest
3 rounds
5' intermission

12x Front Squat @ 155
400m run
2' rest
3 rounds
5' intermission

1-7 ladder 3x through
Pull up
push up
sit up
air squat

This was what was written.  What actually happened was at the end of the second phase, I was totally spent.  I didn't eat enough during the day to do this workout at 8pm.  I started the final phase of pull, push, sit, squat and got to 5 reps up the ladder on round one...then I quit.  I hate to admit that.  It makes me angry that I quit.  No one there to watch, no one there to see or push me...I couldn't do it myself and it hurts.  It makes me feel like a hypocrite.    

Power-Endurance

Warm Up:

Easy row 5 min. at 2:38/500 at 16 spm avg. 


Workout:
"Jackie"
1000m Row
50x Thrusters (Front Squat Push Press) 45#
30x Pull-up
for time

9:51

Not too bad.  That's about the median time for my height according to about 240 different people.  I'd like to see something closer to 7:00 on that and I think that there is time shave on the thrusters and pull ups, emphasis on the pull ups.  I went 3:26 on the row, that could use a shave too, then two sets of 25 thrusters with about - well it felt like 5 sec. but it was probably 10-15 sec.  Then the pull ups I fell apart.  First 15, then grip problems set in.  Sets of 5, down to singles for the last 10 reps or so.  Clearly the weakness is pull ups.