Strength Endurance, Power Endurance

50218

By: Gym Jones

MAR

15

Tuesday


Workout:
3x15 Squat
2x30m Lunge (15m forward, 15m backward)
2x15m Walking OHS @ BB (3 steps & OHS, repeat)
2x15m OH Lunge @ 75#
2x15m Walking OHS @ 95# (3 steps & OHS, repeat)
Then:
OHS:
Work up to 80-85%
3x3 @ 80-85%
Rest 2-3 minutes between sets
Then:
30 seconds Box Jump on 24" box +
60 seconds Step-up on 10" box @ "variety of loads" +
30 seconds Rest
Three sets (6 minutes total)
Rest 2 minutes, repeat 2x
Three blocks (18 minutes of work total)
Then:
Ski 100m or Ride AirDyne 20-seconds: SPRINT +
15m KB Bear Crawl "PCMA Style" @ 2x 44-53#
Four sets, rest 1-2 minutes between sets
Then:
Cool down


Notes:

OHS, Jump, Step, Sprint, Crawl:
Johnny: OHS @ 165#, Step-up @ 2x25# KB, BB 95# (OH), 70# Sandbag
James: OHS @ 165#, Step-up @ 2x35# KB, 1x50# DB, 70# Sandbag
Damon: OHS @ 165#, Step-up @ 2x25# KB, last block @ 2x35# KB
Jason: OHS @ 145#, Step-up @ 2x44# KB
Paul: OHS @ 135#, Step-up @ 2x25# KB


An interesting problem of stabilization. Simply holding the BB overhead for 60 seconds after coming off 15x Box Jumps isn't easy. Moving it and moving with it add to the drama.
Pacific Coast Martial Arts (PCMA) style KB Bear Crawl: pull the thumb into the armpit, and then put the KB forward without using momentum. Shorter "steps", mechanically solid position, ... harder.

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