Strength Endurance, Power Endurance

MAR

04

Friday


Workout:
DB Complex, 6x of each (12x for the Split Jump)
DL +
Hi-Pull from floor +
Bent-over Row +
FSPP +
Upright Row +
Split Jump (with DBs in hands)
6x of each movement (12x for Split Jump)
1 set each @ 2x15#, 2x20#, 2x25#, 2x30#
Then:
Front Squat @ 115#
OR
Back Squat @ 135#
100x, partition work as needed BUT ...
Each time the bar is racked the player must do 60m Burpee Broad Jump
Then:
10m Farmer Carry +
10m Sprint (pulling rope) +
10m Rope Pull @ 50# +
10m Sprint (pulling rope) +
10m Rope Pull @ 50# +
10m Farmer Carry +
Dead Hang to failure
Rest while others do the work
6 sets total
Then:
Team Static Hold:
Between four players divide the following gear:
2x53# KB
2x44# KB
1x70# KB
2x35# Bumper Plates
Hold all weight off of the ground for 10 minutes
Switch gear among players as needed but watch stops during the (quick) hand-off
Weight may NOT rest skeleton, i.e. KBs are in Rack or Farmer Carry position
Rest in Squat is OK only if thighs are parallel to floor
Then:
Cool down


Notes:

DB Complex, Squat, Sprint Pull, Hang, Hold:
James, Chris, ChrisW, Steve, Damon, JohnF, Jason, PaulR

It was a typical FYF, with add-ons according to how players performed.

Those who chose the Front Squat, for whom 115# was close to body weight (Damon) got to do a lot of Burpee Broad Jumps. Most guys broke the work into 2-3 sets though some took four and Damon made it in five. Kudos to JohnF who went straight through after having done an all-out minute on the AirDyne as his "warm-up".


Last time we saw the 100x Squat challenge in a workout (12/17/10) Chris took the Front Squats and had to do 40x Burpee Pull-ups when he broke the work into five sets.

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