Power Endurance

APR

14

Thursday


Workout:
Row/Ride/Ski 10 min @ easy pace
Then:
3x10 Windmill (5 each side) @ 26-35# KB
Then:
3x10 KB Good Morning @ 35-44# KB
Then:
2x 30/30 Mountain Climber (real rest)
Two blocks (4 minutes total), rest 2 minutes between blocks
Then:
2x 1-6 Team Pull-up Ladder
Then:
5x10 KB Swing
2 sets @ 44#, 1 set @ 53#, 1 set @ 60#, 1 set @ 70#
Then:
Snatch-grip DL
3x10 @ 135#
2x5 185#
Then:
Barbell Triplet (set up two bars)
3x Narrow Grip Snatch @ 85-95# +
3x Squat Clean @ 70% +
2x Jerk @ same load as Clean
Three sets, rest 1 min between sets
Rest 4-5 minutes, add 10% +/- to C&J load
Do three more sets, rest 2 min between sets
Then:
6-10x 10m KB/DB Bear Crawl "PCMA style" @ 35-44# KB 0r 40# DB
Then:
Cool down


Notes:

Barbell Triplet (starting weight):
James: 155#
Johnny: 155#
Damon: 135#
John: 145#
Jason: 145#
Paul: 135#



The Snatch-grip DL loads the shoulders and upper back in a way the normal-grip DL does not; a fine supporting exercise.
Before taking a "step" pull the DB or KB straight up until the thumb is in the armpit. Be strict, do it slowly.

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