Power Endurance, Strength Endurance

FEB

11

Friday


Workout:
Throw medicine balls
Then:
Barbell Triplet: Clean + Jerk + Hang Clean
1 Triplet every 30 seconds for 12 minutes
Do 4 min @ 95#, 4 min @ 115#, 4 min @ 135#
Then:
15m Funky Zercher Carry @ 141# (33# Fat Bar, 2x44# KB, 2x10# of chain) +
15m Burpee Broad Jump +
15m Bear Crawl +
15m Funky Zercher Carry @ 141# (33# Fat Bar, 2x44# KB, 2x10# of chain) +
6 rounds, rest after each round while (one) partner does a round
Then:
"Tail Pipe" variant
P1: Ski 100m (18-20 seconds)
P2: Hold 2x44# KBs overhead until P1 finished
Switch positions, repeat to complete one round
Do 6 rounds
Then:
Cool down


Notes:

Triplet, Zercher Carry, Jump Crawl, etc:
James, Damon

The rest of the FYF crew did the DB Complex and Sled Push/ Rope Pull workout from yesterday.


When steps were (accidentally) timed with the swing of the KBs the walking was relatively smooth, though not easy. But when steps got out of time, which was most of the time, it was a very funky piece of carrying.
If the Ski Erg sprints are done with requisite intensity this is a tough finisher for the day's session: 18-20 seconds is a good target. Any slower makes it too easy.
Jason had "the easiest cut to 170 yet." He should get back up to 185 or more by tomorrow night.

Your membership is about to expire

Renew your membership to avoid losing premium content

Your membership has expired

Here's what you need to do to get back in the gym

Hey Friend!

It looks like your credit card information has expired.
Let's get that taken care of!

Change
Password

MAKE PLAN ACTIVE?

Current plan will no longer be active.

YOU'VE COMPLETED

MAN OF STEEL

View saved training plans or browse all training plans that are available.