Strength, Power Endurance

50218

By: Gym Jones

JAN

21

Friday


Workout:
Keep light KB moving for 10 minutes
Goblet Squat, Swing, Snatch, Halo, Clean, Press, RTW, Figure 8, SOTS Press, Deck Squat, etc. Then:
Shoulder Dislocates
Then:
5x OHS @ 75# + 60m Bear Crawl
5x OHS @ 95# + 60m Bear Crawl
5x OHS @ 115# + 60m Bear Crawl
5x OHS @ 135# + 60m Bear Crawl
3x OHS @ 145# + 60m Bear Crawl
3x OHS @ 155# + 60m Bear Crawl
3x OHS @ 165# + 60m Bear Crawl
2x OHS @ 175# + 60m Bear Crawl
1x OHS @ 185# + 60m Bear Crawl
Increase load to failure
Back off load and complete 1 successful rep
Then:
4x 30/30 Ball Slam @ 25# (rest in Plank)
Rest 2 minutes
4x 30/30 Whip Smash (rest in Rope "Assisted" Squat)
Rest 2 minutes
4x 30/30 Push Press @ 20-30# (rest with DBs overhead)
Rest 2 minutes
Then:
Cool down


Notes:

OHS, 30/30:
Chris: OHS = 215# (PR), DB Push Press @ 2x30#: 18, 12, 9, 7
Jamie: OHS = 165# (PR), DB Push Press @ 2x20#: 20, 18, 13, 10
PaulR: OHS = 185#, DB Push Press @ 2x25#: 25, 17, 16, 17
Damon: OHS = 195#, KB Swing @ 70# (rest in Dead Hang): 17, 15, 13, 13


Chris stuck a PR of 215# today, after a long time without lifting a heavy OHS (+/- a year). Heavy Front Squats - a relative term, of course - and Weighted Lunges are transferable to the OHS.
A diabolical "rest" position for the 30/30 Whip Smash.

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