Power Endurance, Strength Endurance

JAN

28

Friday


Workout:
Row 10 minutes @ easy pace
Row 5x 1-minute progression, increase pace each minute
Start at 2:05/500m and progress to 1:45/500m non-stop
Then:
Bulgarian Bag Drills: ,br> 60x Full Moon (30 each direction) @ light bag [17#]
60x Full Moon (30 each direction) @ medium bag [26#]
2x30 Clean (to catch behind neck) and Squat @ heavy bag [37#]
2x30 Clean to shoulder (15 each side, alternate) @ medium bag [26#]
Then:
Tag Team:
P1: Push Sled 20m @ 75#
P2: Overhead Hold @ 2x 35# KB until P1 finished
P3: Dead Hang until P1 finished
Switch positions, repeat until all have pushed
Increase weight of sled to 110#, repeat
Increase weight of sled again to 150#, repeat
Rest one minute and repeat whole progression
Then:
Tag Team:
5x Whip Smash + 10m Rope Pull @ 80# + 10m Sprint
30x total (all players do 10x each)
Then:
Three players hold 1x 70# KB, 2x 53# KB and 1x 60# D-Ball for 10 minutes
Do not set items on floor. Do not rest items on skeleton. Hand off items to other players as needed, clock is stopped while switching, which must be done rapidly.
Then:
Cool Down


Notes:

Bulgarian Bag, Sled Push, Static Hold, Whip Smash, Rope Pull:
Chris, Will, PaulR


I think we will be using these for a while: every time we try something slightly different, on top of the other movements, the bags prove more and more useful.
Until we get new harnesses made the boys will be pushing the sled, which, because the arms are taken out of it adds another dimension of difficulty.

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