Strength Endurance

50218

By: Gym Jones

MAR

10

Thursday


Workout:
Throw medicine balls
Then:
KB Swing progression
10x each @ 44#, 53#, 60#
2x10 @ 70#
Then:
4x 30/30 Push Press (heavy DBs or KBs, real rest)
Then:
4x 30/30 Bridge Press (light DBs, KBs, fast, real rest)
Then:
4x 30/30 KB Swing @ 60-70# and Dead Hang for "rest" period
Then:
5x6 Get-up (3 each side)
1 set each @ 35#, 44#, 53#
2 sets @ 60-70#
Practice proper form ...
Then:
Ride/Row/Ski 10 minutes @ easy pace
OR:
Sprint 10 seconds of every minute for 10 minutes
Then:
If sprints were done, Cool Down


Notes:

Push Press:
James: @ 2x50# DB = 15, 11, 11, 12
Johnny: @ 2x53# KB = 14, 12, 11, 10
Damon: @ 2x40# DB = 16, 16, 13, 12
Jason: @ 2x45# DB = 19, 16, 13, 12
Paul: @ 2x44# KB = 12, 11, 8, 7

Bridge Press:
James: @ 2x44# KB = 20, 11, 10, 9
Johnny: @ 2x50# DB = 16, 11, 8, 10
Damon: @ 2x35# KB = 17, 12, 17, 16
Jason: @ 2x40# DB = 19, 18, 18, 15
Paul: @ 2x35# KB = 20, 18, 17, 14

Swing/Hang:
James: @ 60# KB = 18, 16, 15, 14
Johnny: @ 70# KB = 17, 15, 13, 13
Damon: @ 70# KB = 19, 16, 16, 14
Jason: @ 70# KB = 18, 15, 14, 13
Paul: @ 2x44# KB = 19, 16, 15, 14



Everyone wants a strong grip but no one wants to hang on to the bar.
With a light weight it is easy to rush, and you can get away with it. Heavier loads enforce attention and more strict, mechanically correct form. It doesn't take many reps to develop a bad habit. It's a 10:1 ratio to fix the bad pattern.

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