Strength, Power Endurance

JAN

11

Tuesday


Workout:
BB Complex, 6 reps each:
Deadlift +
Bent-over Row (back parallel to floor) +
Hi-Pull +
Front Squat +
Push Press (or Jerk) +
Back Squat
One set each @ 75#, 95#, 115#
Two sets of only 3 reps each @ 135#
Then:
3x Front Squat @ 85-90% of current 1RM (30% chain) +
10m Sprint pushing sled @ 150# +/-
Four sets, plenty of rest between sets
Then:
6x 30/30 Row @ >150m or >160m per work interval
OR
6x 30/30 Ski @ >130m per work interval
OR
6x 30/30 Ride (AirDyne) @ >600w per work interval
Then:
Cool Down


Notes:

BB Complex, Front Squat, Sled Drive:
Johnny: FS @ 185-190#, Ski = 135m, 137m, 139m, 138m, 136m, 140m
James: FS @ 185-190#, Ski = 131m, 135m, 133m, 135m, 134m, 141m
Jason: FS @ 275# +/-, Row = 177m, 171m, 171m, 165m, 162m, 158m
Paul: FS @ 165-170# +/-, Row = 151m, 151m, 157m, 150m, 151m, 158m
Damon: FS @ 185-190#, Ride = >600w for most intervals, 590w was lowest


Chain makes 4x3 @ 90% in this context feasible because it's only 90% in the most mechanically advantageous position.
Changing gears from the slow grind of the FS to the quick explosion of the sprint takes a few steps but it's a learned behavior and eventually the conversion happens faster.

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