Power Endurance

50218

By: Gym Jones

MAR

03

Saturday


Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
Then:
Work up to 1RM Deadlift
Then:
Max Reps DL @ 225# Test
Then:
10x Heavy Push Press +
3x (60sec Work/30sec Rest) Row (Hard) +
2:00 minute Rest
Three Rounds
Then:
15x Heavy Goblet Squat +
3x (60sec Work/30sec Rest) AirDyne (Hard) +
2:00 minute Rest
Three Rounds
Then:
Cool Down


Notes:

Deadlift 1RM:
Jamie = 335# (New PR)
Paul Roberts = 465# (New PR)

DL @ 225#:
Jamie = 21 reps
Paul = 35 reps

Press, Row, Squat, Ride:

Jamie:
Row Round 1 = 275m, 278m, 281m
Row Round 2 = 275m, 277m, 279m
Row Round 3 = 276m, 277m, 278m
AirDyne Round 1 = 25c, 26c, 26c
AirDyne Round 2 = 23c, 24c, 26c
AirDyne Round 3 = 23c, 27c, 31c

Paul:
Row Round 1 = 282m, 274m, 277m
Row Round 2 = 276m, 274m, 269m
Row Round 3 = 273m, 273m, 278m
AirDyne Round 1 = 22c, 30c, 25c
AirDyne Round 2 = 21c, 27c, 27c
AirDyne Round 3 = 27c, 26c, 37c

McKean:
Row Round 1 = 275m, 272m, 277m
Row Round 2 = 281m, 281m, 286m
Row Round 3 = 283m, 285m, 283m
AirDyne Round 1 = 29c, 29c, 29c
AirDyne Round 2 = 27c, 28c, 28c
AirDyne Round 3 = 26c, 26c, 40c

James (Aussie):
AirDyne Round 1 = 28c, 29c, 31c
AirDyne Round 2 = 26c, 28c, 29c
AirDyne Round 3 = 25c, 26c, 36c
Row Round 1 = 263m, 257m, 257m
Row Round 2 = 257m, 260m, 271m
Row Round 3 = 257m, 262m, 305m

Chris:
AirDyne Round 1 = 27c, 26c, 26c
AirDyne Round 2 = 25c, 26c, 25c
AirDyne Round 3 = 25c, 25c, 34c
Row Round 1 = 251m, 255m, 256m
Row Round 2 = 255m, 256m, 251m
Row Round 3 = 255m, 253m, 279m


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