| Location: |
Gym Jones |
| Workout Type: |
Power Endurance |
| Description: |
Workout:
Warm-up with some of these ...
Carry KBs (various positions)
Goblet Squat (pause at bottom)
KB Swing
Half-TGU (actually about a 1/4 TGU)
One-arm Press in Lunge position (stretch hip flexors)
Then:
Power Clean +
Front Squat +
Jerk +
Clean Hi-Pull
Use 50% of Jerk 1RM
One quadruplet every 30 seconds for 10 minutes
Then:
Bridge Press (on BOSU or mat) @ 2x 44-70# KB +
Burpee
10/1, 9/2, 8/3, 7/4, 6/5, etc.
Then:
Team Rope Pull & Sprint @ 35#
3 blocks of 14 (7 each player)
Rest 2-3 minutes between each block
Then:
Cool down
|
| Notes: |
KBs, Quadruplet, Press, Burpee, Rope Pull:
Damon: Quadruplet @ 115#, Press @ 2x44#
Chris: Quadruplet @ 115#, Press @ 2x53#
James: Quadruplet @ 135#, Press @ 2x70#
John: Quadruplet @ 95# (Hang Clean + FS + 3x Jerk), Press @ 2x70#
Lindsay: Quadruplet @ 75#, then FS 5-3-2 @ 115#, 125#, 135#
|
| Photo(s): |
Some guys did the wrestler's bridge onto the BOSU, others did it onto a mat. The point is to enforce a rigid core, and reinforce the idea of pushing from all the way down at the soles of the feet.
Every exercise is full of potential: you can coast through it and find it easy or you can give it everything and find it difficult. You can go through the motions or you can pay attention to the motions, mindful at every instant ...
|
|
