Power Endurance

JAN

07

Friday


Workout:
Misc. Bulgarian Bag drills to warm up
Then:
Three-man Team 10m Rope Pull and Sprint @ 50#
Repeat until all players have pulled and sprinted 10x
Then:
8x DL @ 185# +
5x3 resisted Broad Jump
Three rounds
Then:
5x Front Squat @ 135# +
5x resisted Sprint (backward)
Three rounds
Then:
15x Ring Push-up (feet higher than hands) +
5x resisted Sprint (foward)
Three rounds
Then:
Two-man Team Static Hold:
P1: Dead Hang
P2: Overhead Hold @ 95#
Hold until someone quits, switch positions, repeat
Repeat until someone says "Uncle" but at least three rounds
Each player must hold at each station at least 3x
Then:
Cool Down


Notes:

DL, Jump, FS, Sprint, Push-up, Sprint, etc:
Will, PaulR, James, Damon, Chris, Jamie

We toned down the O2 demand today because The Smog Blog noted that today, "Pollution levels in Wasatch Front and Cache County Utah were said to be so bad, being outside all day was as unhealthy as smoking a pack of cigarettes in a day."


It was tough to find the right resistance, and there is more work to do. The guys ended up getting 2-3 jumps per lap before being yanked backward.
I love a good deception. And static holds give me the result I'm looking for: no one thinks it will be that bad, it gets hard fast, it's easy to quit, and hard to fight through.

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