Strength, Power Endurance

50218

By: Gym Jones

JAN

06

Thursday


Workout:
Row/Ride 10 minutes @ easy pace
Bulgarian Bag Clean to straight-arm catch with pause
10x @ 17# bag with 9-second pause
10x @ 26# bag with 6-second pause
10x @ 37# bag with 3-second pause
Then:
15x Bulgarian Bag Clean to behind-neck and Squat @ 37#
Then:
3x10 KB Snatch (5 each arm)
1 set of 10 each @ 35#, 44#, 53#
Then:
Snatch Hi-pull + Snatch + OHS
Every 30 seconds for 10 minutes
Alternate between 75# and 95#
Then:
5x3 Jerk @ 80-85%
Then:
5x5 Straight-leg DL @ 50% (+/-) of DL 1RM
Then:
Row/Ski 2000m 15/15 hard/less-hard interval style
Target time is 2000m PR plus 15-20 sec
Then:
Cool down


Notes:

Snatch Triplet, Jerk, SLDL:
John: Jerk @ 175#, SLDL @ 44# KB, Row = 7:18 (PR is 7:08)
Jason: Jerk @ 155#, SLDL @ 185#, Row = 7:06 (PR n/a)
Damon: Jerk @ 2x60# KB, SLDL @ 185#, Row = 7:45 (PR n/a)
Paul: Jerk @ 145#, SLDL @ 185#, Row = 7:32 (PR n/a)
Johnny: Jerk @ 175#, SLDL @ 185#, Ski = 8:01 (PR is 7:38)
James: Jerk @ 175#, SLDL @ 185#, Ski = 8:06 (PR n/a)


I suspect these will play a significant role in our fighter conditioning workouts this year. http://www.youtube.com/watch?v=ztvW7YeT4Pw
Choosing the load is always a balance between accurately predicting the outcome and actually achieving it.

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