Strength, Strength Endurance

50218

By: Gym Jones

JAN

04

Tuesday


Workout:
4x15m Lunge + 15m Bear Crawl
Then:
30 seconds Full Moon (right) +
30 seconds Full Moon (left)
Two sets with small (17#) Bulgarian Bag
Two sets with medium (26#) Bulgarian Bag
Rest 1-2 minutes between sets
Then:
Clean/ Front Squat/ Jerk Triplet
2x 5/5/3 @ 40% (of Jerk 1RM)
2x 4/4/3 @ 50%
2x 3/3/2 @ 60%
Then:
4x4 Back Squat or Front Squat @ 80-85% (use current 1RM not PR)
Then:
Row/ Ski/ Ride 10 minutes, sprint 10 seconds every minute
Then:
Cool down


Workout:
Row/Ride 10-20 min
2x20 Squat
2x10 Jump squat
4x30m Lunge
3x10 Goblet Squat 44#, 53#, 70#
3x10 KB Good Morning @ 35-44#
Then:
Work up to Squat load
4x4 FS/BS partial/half @ 80%
Rest 2-3 min between sets
5x3 Straight-leg DL @ 50% of DL 1RM
Rest 2-3 min between sets
3x20 FS/BS full-range @ 30%
Rest 1-2 min between sets
Then:
Cool down


Notes:

Triplet, Back Squat:
Johnny: Triplet @ 85#, 115#, 135#, Back Squat @ 235#
Jason: Triplet @ 85#, 115#, 135#, Back Squat @ 275#
Paul: Triplet @ 75#, 95#, 135#, Back Squat @ 205#
Damon: Triplet @ 75#, 95#, 115#, Back Squat @ 205#
James: Triplet @ 85#, 115#, 135#, Back Squat @ 205#

Back Squat, Straight-leg DL, etc:
Josh: Back squat (partial) @ 225#, SLDL @ 205#, BS (3x20) @ 85#


Grip: the limiting factor in plenty of sports, and not trained often enough.

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