Strength Endurance

MAR

06

Tuesday


Workout:
Row/ Ride 10 min @ easy pace
Then:
Goblet Squat Ladder
10x each @ 35#, 44#, 53#, 62# 70#
2x5 @ 88#
Then:
KB Swing Ladder
10x each @ 35#, 44#, 53#, 62# 70#
2x5 @ 88#
Then:
Front Squat @ 50-60% + 30-second Ring Support (or FLR on Rings)
10/ 30-sec, 9/ 30-sec, 8/ 30-sec, 7/ 30-sec, etc
Then:
Med Ball Toss (over 9' high crossbar)
5x10 @ 25# and 30# balls
Then:
Cool down


Notes:

Goblet Squat, KBS, FS, Ring Support:
PaulR: FS @ 155#
Jason: FS @ 155#
Paul: FS @ 135#



We used a lower crossbar than usual today so I took the lighter balls (16#, 20#) out of rotation. As Paul noted, picking the ball up from the ground for each throw gives one the "opportunity to do more Squats." And after the first set, the arms and shoulders are tired enough to drag the legs into service for the toss. It's Leg Day, just not MF Leg Day.

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