Power Endurance

DEC

27

Tuesday


Workout:
A few Bulgarian Bag drills to warm up
Then:
KB Swing & FSPP combo
25x @ 26# KB
20x @ 35# KB
15x @ 44# KB
2x10 @ 53# KB
Then:
10m Farmer Carry @ 2x53# KB + 10m Bear Crawl
Five rounds
Then:
10m Farmer Carry @ 2x62# KB + 10m Burpee Broad Jump
Five rounds
Then:
10m Farmer Carry @ 2x70# KB + 10m Crab Crawl
Five rounds
Then:
10m Zercher Carry @ 103# + 10m DB Bear Crawl @ 2x20# DBs
Five rounds
Then:
10x Jump Squat with 26# Bulgarian Bag on shoulders +
20x Mountain Climber (10 steps with each leg)
Five rounds
Then:
Team Step-up Ladder on 18" box
P1: @ 2x 16# D-Ball pressed together in front
P2: @ 44# KB held upside down by palms (see pic)
1-7 ladder then switch positions and repeat (56 Step-up each)
Then:
Team Box Jump Ladder to 200x on 24" box
100x each, alternate
Then:
Team Push-up Ladder to 100x
P1: 10x Push-up
P2: Overhead Hold @ 2x20# DBs
Switch positions, repeat until each player has done 50x Push-up


Notes:

Team Work:
James, Paul … and a lot of work it was


James did all 100x explosively, with the straight-legged landing. I thought the "pop" would fade but it didn't. Give it a try.

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