Power Endurance, Strength Endurance

50218

By: Gym Jones

FEB

04

Friday


Workout:
30x Full Moon @ 17# Bulgarian Bag (15 each direction) +
30m KB Bear Crawl @ 2x70# KB
Two rounds
Then:
30x Full Moon @ 26# Bulgarian Bag (15 each direction) +
30m KB Bear Crawl @ 2x53# KB
Two rounds
Then:
30x OHS @ 45# +
30x Floor Wiper (strict, slow) @ 135# +
40x Front Squat @ 95# +
40x KTE +
50x Back Squat @ 135# +
50x Sit-up (feet anchored) +
60x Goblet Squat @ 60# KB +
60x Atomic Sit-up (shoulder blades touch floor, feet extend straight in front)
Then:
Cool down for a long time on AirDyne or C2
Begin hoping that tomorrow isn't so bad, and that Sunday is better ...


Notes:

Full Moon, Crawl, OHS, FS, BS, etc:
John, Jamie, PaulR, James
I think some of the guys will find it hard to laugh tomorrow and difficult to walk on Sunday. But hell, it's Super Bowl weekend so one need only sit, gawk, and eat his way to full recovery!


We posted a 14-week Cyclocross training plan on the Salvation site today bring the total number of different plans up to 17.


The Full Moon is basically a 360 in the vertical plane.
After the bag drills and the KB Bear Crawl the "core" was well warmed-up for the meat of today's session.

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