Power, Strength Endurance

APR

26

Tuesday


Workout:
15m Lunge +
15m Bear Crawl
Six sets, Rest 1-2 minutes between each
Then:
2x10 Burpee
Then:
Barbell Complex:
6x each of the following:
Deadlift
Bent-over Row (back parallel to floor, strict)
Close-grip Snatch
Push Press
Back Squat
Good Morning
Two sets @ 75#
Two sets @ 95#
Then:
Clean Hi-Pull (cluster set):
5x @ 70% of Clean 1RM
3x @ 80% of Clean 1RM
2x @ 85-90% of Clean 1RM +
6x 100m/40-sec easy Row or Ski, or 6x AirDyne 15 cal/40-sec
I.E. Go 100m, then easy for 40 sec, then sprint again
5-3-2 reps separated by only as long as it takes to add the plates
Three sets, rest 3-4 minutes between sets
Then:
Cool down


Workout:
30 minute Back Squat @ 225#


Notes:

6-way, Clean Hi-Pull, Row:
Paul = Clean Hi-Pull @ 145#, 165#, 185#
Damon = Clean Hi-Pull @ 115#, 135#, 155#
Jason = Clean Hi-Pull @ 155#, 185#, 205#

30 minute Back Squat:
Tommy = 268 reps @ 225#
Tommy actually did this yesterday and I almost didn't believe it even though I saw it with my own eyes. This was one of the most incredible displays of work capacity that I have ever seen. Every rep perfect.



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