Power Endurance

50218

By: Gym Jones

FEB

17

Friday


Workout:
Warm up "some how", i.e. look at what the workout will be and get yourself ready for the first phase.
Then:
Row 500m for time
OR:
Ride All-Out Minute on AirDyne
OR:
Ski Erg 500m for time
Then:
Rest, recover
Then:
KB Clean @ 2x35# or 2x44# KB for 2 minutes, non-stop
Rest 1 minute
KB Jerk @ 2x 25# or 2x35# KB for 2 minutes, non-stop
Rest 1 minute
KB Swing @ 1x 53# KB for 2 minutes, non-stop
Rest, recover
Then:
10x Ball Slam @ 20# - 30# ball +
10x Goblet Squat @ 53# - 70# KB
Three rounds
Rest for a while, repeat (six rounds total)
Then:
Team Step-up Ladder 1-10 on 20" box
Hold 1x 53# KB or 45# plate or 1x 25# KB & 1x 35# KB (any position)
Three-man team (takes longer than two-man team)
Then:
15m KB Bear Crawl @ 2x 70# KB +
10x Obese Bar DL @ 169# +
10x Fat Bar DL @ 123# +
Dead Hang to failure
Three sets, rest some between sets
Then:
Cool down


Notes:

FYF:
Jamie, John, Chris, PaulR (GJ locals), Matt, Nate, Eric, Joe (from Project Deliverance), James (visiting from Australia)


Matt, from Project Deliverance slams a ball correctly: with his whole body, closing all joints from the shoulder to the ankle, and then snatching the ball to full extension. The ball should hit the floor hard enough to flatten and rebound for an easy catch. I'm sick of the bend-at-the-waist-only, rounded-back, lame-ass "slam" where the ball flops on the ground and is tough to scoop up. Put some ASS into it.

Your membership is about to expire

Renew your membership to avoid losing premium content

Your membership has expired

Here's what you need to do to get back in the gym

Hey Friend!

It looks like your credit card information has expired.
Let's get that taken care of!

Change
Password

MAKE PLAN ACTIVE?

Current plan will no longer be active.

YOU'VE COMPLETED

MAN OF STEEL

View saved training plans or browse all training plans that are available.