What do you envision when you think about power lifting? Huge guys in tiny suits? Lots of weight, making lots of noise. Huge girls in tiny suits, lifting lots of weight, making lots of noise?? Me too. Rarely though do people associate work capacity with power lifting. You have to be able to lift it once, right? Not so. World renown power lifting coach, Louie Simmons is a firm believer in constantly increasing work capacity. He trains the strongest people in the world, has written books, published articles and currently does alot of work with Crossfit HQ. Here's an excerpt from one of the books he's written, "The Westside Barbell Book of Methods":
Raising Work Capacity and General Fitness
Why is this so important? First, we all need to work on our weaknesses. Sometimes it is the ability to train at a fast pace. During a workout, your energy level can drop quickly. Some experts say within 45 minutes. Therefore, one must train at a fast pace to ensure that the most important work is completed in 45 minutes. This involves lactic acid tolerance training. That is, while training, a pump in the hips and lower back will occur while squatting and doing back work. To think that one must fully rest between sets is old thinking to say the least. If you do a work task and fully recover and then repeat the same work, you will use the very same muscle fiber. You gain nothing by training this way. But, by enlisting shorter and shorter rest in between work sets (i.e. the interval method), the work will be far more intense involving more muscle fiber. You will find that the last half of your speed sets will be more explosive of all. When lactic acid is produced, so is the growth hormone. If you have a high work capacity, a high volume, high intensity workout is not as tiring for you as it would be for someone out of shape. This enables you to train a little heavier and longer and a little faster than your enemies.
Awesome........I would highly encourage you to pick up a copy of this book...
Warm up with:
Snatch Skill Work
Box Squats 12x2 @50% of Front Squat 1RM (60 Seconds rest)
WOD: 5 Rounds
5 Ring Rows (Scale up to C/B pull ups)
10 KB Swings (1.5/2p)
15 Toes to Bar