Strength Endurance, Power Endurance

50218

By: Gym Jones

FEB

22

Tuesday


Workout:
Row/Ride 10 minutes @ easy pace
Team Burpee Ball Slam
12x (6 each player) @ 16# ball
12x (6 each player) @ 20# ball
12x (6 each player) @ 25# ball
Then:
One-arm Bench Press (or Bridge Press on BOSU)
10x (5 each arm) @ 44#
10x (5 each arm) @ 53#
8x (4 each arm) @ 62#
2x6 (3 each arm) @ 71#
Rest as needed between sets
Then:
Team Seated Rope Pull
3x10 (10 pulls by each player per set)
Rest as needed between sets
Then:
30x Full Moon @ 26# Bulgarian Bag (or 20x @ 37#) +
Sprint 100m on Ski Erg or Row Erg (or 20 seconds on AirDyne) +
Rest 30 seconds
Two sets
Four blocks of two sets, rest 2-3 minutes between blocks
Then:
Cool down


Notes:

Bridge Press, Rope Pull, Full Moon, Sprint:
Damon: R1: 16/18 cal, R2: 19/14* cal, R3*: 14/14 cal, R4: 18, 14 cal
James: Row R1: 18.1/18.6, R2: 18.2/18.2, R3*: 18.4/18.3, R4*: 18.0/17.7
Jason: R1: 16/18 cal, R2: 14/16 cal, R3: 16/14 cal, R4: 18/14 cal
Johnny: Ski R1: 20.7/21.3, R2: 20.2/20.2, R3*: 20.9/20.8, R4*: 20.2/20.2
Paul: R1: 16/16 cal, R2: 16/14 cal, R3: 13/13 cal, R4: 13/15 cal

The * symbol denotes rounds where the heavy bag was used, otherwise Full Moons were done with the "light" 26# bag. The increased weight of the bag definitely took some fight out of the sprints despite reducing the reps by 30%.


I had written One-arm Bench Press or BOSU Bridge Press. Everyone used the BOSU ... because it is harder. When the load gets up to 50% of bodyweight a little hip sag happens but normally the bridge should be solid, and straight.
Bumping the Full Moon load to the 37# bag had the desired effect: it became more of a strength-endurance issue as the momentum could not be used to the same degree as the lighter bag.

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