Power Endurance

SEP

02

Friday


Workout:
Keep KB moving for 10 minutes
Do 10x each (direction, or arm, or total for two-hand exercises), repeat
RTW, 8, Halo, Goblet Squat, Clean & Press, Headcutter, Snatch
Then:
Work up to heavy Front Squat
Then:
3x FS @ 75-80% +
30-sec Airdyne (10-sec progress to speed, 10-sec ALL OUT, 10-sec easy) +
60-sec Rest
10 sets
Then:
>5 but <10 FSPP every 30 seconds for 7:30 (15 rounds)
@ 2x 30# DBs OR @ 2x 25# KBs
Weight may not be set down during the 7:30 time period
Then:
Cool down


Notes:

FS, Ride, FSPP, etc:
John, Damon, Chris, Jamie, Jake



The very essence of Fuck You Friday is that midway through it one begins to mentally adjust for the weekend ahead. A serious MF Leg Day will affect training, and maybe work, and maybe even enforce a rest day on Sunday - that would be cool

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