Strength Endurance

50218

By: Gym Jones

FEB

17

Thursday


Workout:
Row/Ski/Ride 10 minutes @ easy pace
Throw medicine balls
Then:
20x Full Moon @ 17# Bulgarian Bag (10 each direction) +
10x Clean (to catch behind neck) & Squat @ 17# Bulgarian Bag
Two sets, rest some between sets
Then:
30x Full Moon @ 26# Bulgarian Bag (15 each direction) +
10x Clean (to catch behind neck) & Squat @ 26# Bulgarian Bag
One set
Then:
20x Full Moon @ 37# Bulgarian Bag (10 each direction) +
10x Clean (to catch behind neck) & Squat @ 37# Bulgarian Bag
Two sets, rest some between sets
Then:
1x Clean + 3x Jerk
Every 30 seconds for 10 minutes
5 min @ 95#, 3 min @ 115#, 2 min @ 135#
Then:
Bench Press @ 70% + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 9/2, 1/10
First round looks like: 10x BP + 1x Burpee
Second round looks like: 9x BP + 2x Burpee
Then:
Cool down


Notes:

Clean, Jerk, Bench Press, Burpee:
John: Bench Press @ 185#
James: Bridge Press on BOSU @ 155#
Damon: Bench Press @ 135#
Paul: Bench Press @ 135#
This was a fun trick 5-6 years ago when guys had no idea that the first three rounds was basically 27x Bench Press with very little rest between sets - and that rest includes some Push-ups. Even though we don't push for speed on it any more and the weights have gone up, just because they know what's coming doesn't make it any easier. Tuesday was a good day of pulling, and today was a fine day for pushing. We'll round it off with lighter, whole-body work tomorrow and call it a good week.


James did his on the BOSU, which probably takes a little of the top end of pure force production but is overall a far better exercise from a sport transferability standpoint.
Maximus laid down the law with the long indoor triathlon. His first effort left him with the knowledge he could go much faster. Today was the day.

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