Strength Endurance

FEB

24

Thursday


Workout:
30x Full Moon @ 17# Bulgarian Bag +
2x 30/30 Mountain Climber with "rest" in FLR
Rest 1 minute
30x Full Moon @ 26# Bulgarian Bag +
2x 30/30 Mountain Climber with "rest" in FLR
Rest 1 minute
20x Full Moon @ 37# Bulgarian Bag +
2x 30/30 Mountain Climber with "rest" in FLR
Then:
30x Full Moon @ 17# Bulgarian Bag +
2x 30/30 Pull-up (and/or Dead Hang), with real rest
30x Full Moon @ 26# Bulgarian Bag +
2x 30/30 Pull-up (and/or Dead Hang), with real rest
20x Full Moon @ 37# Bulgarian Bag +
2x 30/30 Pull-up (and/or Dead Hang), with real rest
Do not come off the bar during 30-second work period
Then:
15m Walking Lunge (heavy-ish) using barbell or KBs +
Dip (on rings or bars)
15m/10, 15m/9, 15m/8, 15m/7, etc.
Then:
Cool down


Notes:

Full Moon, Mountain Climber, Pull-up, Lunge, Dip:
Damon: Lunge @ 2x62# KBs
Johnny: Step-up (sub for Lunge) on 18" box 10x per set @ 2x53# KB
James: Lunge @ 115# barbell
John: Lunge @ 115# barbell
Jason: Farmer Carry (sub for Lunge) 30m per set @ 2x71# KB


Farmer Lunge @ 85% of body weight ... which goes first, grip or hip?
Yesterday Dylan had MF Leg Day, which started with Funky Front Squats using two different KBs on two bands of different resistance to disrupt the timing of the bounce.

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