Power Endurance, Strength Endurance

50218

By: Gym Jones

MAR

03

Thursday


Workout:
Bulgarian Bags:
2x30 Full Moon @ 17# bag (15 each direction)
2x30 Full Moon @ 26# bag (15 each direction)
2x20 Clean to behind neck & Squat @ 37# bag
Then:
Barbell Triplet:
Clean Hi-pull @ 60-65% (of Clean 1RM) +
Snatch + OHS @ 50-60% (of Snatch 1RM)
One triplet every 30 seconds for 10 minutes
Then:
10x Jerk @ 50% & Overhead Hold to failure +
4x100m Row/Ski sprint with 40 sec recovery between intervals
OR AirDyne sprint 20-sec with 40 sec recovery between intervals
Rest some
8x Jerk @ 50% + 20# & Overhead Hold to failure +
4x100m Row/Ski sprint with 40 sec recovery between intervals
OR AirDyne sprint 20-sec with 40 sec recovery between intervals
Rest some
6x Jerk @ 50% + 40# & Overhead Hold to failure +
4x100m Row/Ski sprint with 40 sec recovery between intervals
OR AirDyne sprint 20-sec with 40 sec recovery between intervals
Rest some
Then:
2x10 Man-Maker @ 2x25-30# DBs with 5-sec pause in lock-out between reps
Rest some between sets
Then:
300 seconds FLR on rings (partition work as needed)
Then:
Cool down


Notes:

Triplet, Jerk, Sprint:
Damon: Triplet @ 125#/75#, Jerk @ 95#, 115#, 135#
James: Triplet @ 135#/95#, Jerk @ 115#, 135#, 155#
Jason: Triplet @ 135#/95#, Jerk @ 95#, 115#, 135#
John: Triplet: Snatch + OHS + Hang Snatch @ 75#, Jerk @ 95#, 115#, 135#


I posted a video of today's workout on the Salvation site, bringing the total number of videos to 70.


A man after my own heart: training in jeans. At least until it gets serious.
Michael was working on a Knee-Jump to Accelerating Back Squat combo today - basically a Jump Squat from the landing position of the Knee Jump. Coordinating the transition looked to be the hard part.

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