Power Endurance

JUN

10

Friday


Workout:
10 minute AirDyne @ Easy Pace
Then:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x10 Shoulder Dislocate
Then:
OHS Strength Ladder:
10 reps @ BB
9 reps @ 65#
8 reps @ 85#
7 reps @ 105#
6 reps @ 125#
5 reps @ 145#
4 reps @ 165#
3 reps @ 185#
2 reps @ 205#
1 rep @ 225#
Then:
"UnWorthy":
Squat: 80-40-20-40-80 reps
Swing: 40-20-10-20-40 reps
Pull-up: 20-10-5-10-20 reps
First Round looks like: 80x Squat + 40x Swing + 20x Pull-up
Second Round looks like: 40x Squat + 20x Swing + 10x Pull-up
Etc
Then:
30sec AirDyne "All-out"
Two attempts, Rest 1 minute between each


Notes:

OHS, "UnWorthy":
Chris = New OHS PR of 225#, "UnWorthy" in 13:30
Jamie = "UnWorthy" in 13:21
Damon = "UnWorthy" in 13:20


Fight:
Jake won his fight tonight in 46 seconds via arm bar



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