Strength, Power Endurance

68

By: Gym Jones

FEB

19

Sunday


Workout:
Work up to Deadlift 1RM
Then:
"JonesCrawl":
10x Deadlift @ 115% BW +
25x Box Jump
Three Rounds
Then, Later:
40 sec at each of the following stations, 20 sec to switch:
Ball Slam @ 20-25# +
Overhead Hold @ 30# Medicine Ball +
Wall Ball @ 10# ball +
Seated Low Squat Position (aka Wall Sit) +
KB Swing @ 44-53# +
Dead Hang +
AirDyne +
FLR on Rings +
Goblet Squat @ 44-53# +
Sandbag Hold (wedding carry position) @ 60-70# bag +
Row
Two Rounds
Then:
"Cool Down" on AirDyne with All-Out Minute
If actual score does not exceed Maximus' predicted score the penalty is another minute!


Notes:

DL, "Jonescrawl", Move/Hold Circuit, RIDE:
Adam, Steven, Jphn, Jeff, Lindsay, Sarah, Brian, Austin, Hui, Nicolas, Matt C, Joseph, Nate, Joe, Eric, Tony, Ryan, Ken, Edmund, Jay, Greg, Kurtis.


Even given the difference in how different individual AirDynes award calories (plus or minus 3-5 per minute in some cases) these scores should serve as a beacon for what is possible, and an admonition for less-than all-out efforts. Swing harder!

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