Power Endurance, Strength Endurance

50218

By: Gym Jones

FEB

10

Friday


Workout:
Row, Ride, Wall Squat to warm up
Then:
Man-Maker Race to 10
1x @ 2x20# DBs
1x @ 2x30# DBs
Then:
Tag Team Row and Hold:
P1: Row 150m
P2: Hold 1x 70# KB & 1x 53# KB in Farmer Carry position
P3: Hold 2x30# DBs overhead, arms locked out
Switch positions repeat until all players have rowed to finish one round
Five rounds (each player rows 750m total)
Then:
3x20 Front Squat @ 95# (to season the legs)
Then:
10x Hex Bar Deadlift @ 225# +
30 seconds All-Out on AirDyne
Three sets, rest 3-5 minutes between sets
Then:
20x 30-sec Static Hold circuit for GRIP: Dead Hang from fat bar, Fat Bar Hold, Hex Bar Hold, Plate Pinch, KB Hold, Dead Hang from fat rope, etc. Non-stop with 15 seconds between each station …
Then:
Standing Finger Curl @ empty barbell (45#)
100x
75x
50x
Rest between sets while partner does his reps
Then:
Real Cool Down


Notes:

Fuck You Friday:
Jamie, PaulR, John, Chris, James (Oz), Ben, George, Chris, Joe


Last round of the Row and Hold caper. The rowing intervals were short enough that the rower could kill himself to save his partners with no regard for pacing.

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