Strength Endurance

50218

By: Gym Jones

JAN

27

Thursday


Workout:
Throw medicine balls:
Then:
Push Press:
10x @ 45% + Overhead Hold to failure
9x @ 45% & 10# + Overhead Hold to failure
8x @ 45% & 20# + Overhead Hold to failure
7x @ 45% & 25# + Overhead Hold to failure
6x @ 45% & 30# + Overhead Hold to failure
5x @ 45% & 35# + Overhead Hold to failure
4x @ 45% & 40# + Overhead Hold to failure
3x @ 45% & 45# + Overhead Hold to failure
2x @ 45% & 50# + Overhead Hold to failure
1x @ 45% + Overhead Hold to failure
Then:
3x 1-6 Pull-up Ladder
Then:
Row/Ski @ easy/medium pace 15-20 minutes


Notes:

Push Press, Overhead Hold:
James, John: Starting weight = 95#, finishing load = 150#
Static hold durations at the higher loads (>135#) = 30 seconds average for John, 40 seconds average for James. Final hold @ 95#: John = 1:04, James = 1:20


When the main muscles began to disobey, all sorts or smaller, odd muscles and postural changes appeared. Standing on the toes was the last manifestation right before failure.

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