Strength Endurance

50218

By: Gym Jones

APR

22

Friday


Workout:
Ride/Row 15 minutes @ easy pace
Throw Medicine Balls (strictly enforce Push-up penalty)
Then:
2x 30/30 Mountain Climber (rest in Plank)
Two sets, rest 2-3 min between sets
KB RTW with Squat @ 35-44# KB
3x5 Squats (5-10 full revolutions per Squat)
Then:
Shoulder Dislocates
Then:
OHS @ 50-60% of bodyweight +
Ring Push-up (feet same height as hands)
30-20-10 reps of each
Then:
Funky Back Squat
5x @ BB and 2x 25# KB
5x @ BB and 2x 35# KB
7x3 @ BB + 2x25# KB + 2x35# KB (155-165# total depending on bar weight)
Rest as needed between sets
Then:
2x30 Med Ball Toss over 9-foot high bar
Use balls from 16# - 60#
Then:
Cool down


Notes:

RTW, OHS, Ring Push-up, Funky BS:
James, John, Jamie, Chris, Jake



The main stress of the Funky Back Squat is not on the legs, instead the stabilizing musculature that is stressed. The load swings and pulses. Proprioception and balance are tested.
Quit believing in, and adhering to limitations accepted and imposed by others and who knows what will become possible? Yesterday 192x @ 225# in 30 minutes. Today 211x in 30 min @ 225#. Overcome yourself.

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