Strength Endurance

50218

By: Gym Jones

FEB

03

Thursday


Workout:
Ride AirDyne 20-30 minutes to warm up
Then:
30x Full Moon @ 17# Bulgarian Bag (15 each direction) +
15m Lunge carrying bag on shoulders
Three sets
Then:
30x Half Moon @ 17# Bulgarian Bag (15 each direction) with hard stop to change direction at top +
15x Squat with bag on shoulders
Three sets
Then:
4x15 Clean to catch behind neck and Squat @ 37# Bag
Rest some between sets
Then:
4x 30/30 Step-up on 10" box with 26# Bulgarian Bag on shoulders
Real rest but keep bag in place
Then:
30m Sled Drag backward holding fat bar @ 250# +
5x1 Push Press @ 95# with 5-second static hold overhead between each rep
Five sets, rest about 30 seconds between sets
Then:
Ride AirDyne 10 minutes to cool down


Notes:

Bulgarian Bag Drills, Sled Drag, Static Hold:
John

For the full effect read in this a "caveman voice", think Krog, and "scratch head some time when can't think of best word."



Jason is working up to a fight on the 12th. Watching - and listening - today reassured me that he is very ready - the sound on the pad was like a gunshot in a small room.
The backward drag loads the "front of the legs", i.e. not much hamstring engagement, obviously grip is stressed, and the overall body tension is high with a good stabilization requirement through the center (low back and abdominal muscles).
For a jiu-jitsu player or fighter grip work - in a variety of open and closed hand positions - is essential but often overlooked.

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.