Power Endurance

DEC

31

Saturday


Workout:
It's Friday and you know what that means …
2x5 Wall Squat
2x30m Lunge (15m forward, 15m backward)
2x30m Lunge with 2x DBs overhead @ 20-30# (15m forward, 15m backward)
Then:
Goblet Squat Ladder
10x each @ 26#, 35#, 44#, 53#, 71# KB
KB Swing Ladder
10x each @ 26#, 35#, 44#, 53#, 71# KB
Then:
15m Burpee Broad Jump +
15m Bear Crawl
Four sets, rest some between sets
Then:
1 min non-stop Two-hand KB Clean & Jerk
1 min Rest
Three rounds
Players choice for weight but not less than 2x 35# KB
Then:
Barbell Complex (short), 6x each:
DL +
Hang Clean (Power Clean OK when it gets heavy) +
Push Press (Jerk OK when it gets heavy) +
Back Squat +
Pull-up
One complex @ each weight: 75#, 95#, 105#, 115#, 125#
Then:
BB Complex, same as above but only 3 reps of each @ 135#
Two sets (and thank Chris for making the assumption that led to the extra work)
Then:
Sandbag Clean and Sprint:
4x Clean Sandbag @ 70# +
30m Sprint (i.e. 4x Clean and 120m of running with the bag per set)
Three sets, rest while other players do the same but not more than 3 min
Then:
15m Wheelbarrow Hop (see pics)
Two sets, rest 1-2 min between sets
Then:
Cool down …
OR if you got punished (Chris) and suckered into being his partner (Jamie):
Tag Team AirDyne sprint:
P1: 30 seconds sprint
P2: Rest
Switch positions, repeat
Each player does 5x total sprints …


Notes:

Goblet, KBS, KB C&J, BB Complex, Sandbag Drill, Wheelbarrow:
Jamie, Chris, PaulR, Cody, Antonio, John


Sometimes the so-called "Kid's Stuff" is the hardest thing for adults to do - especially when it must be done over and over and over. Kids don't get tired. You do.

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