Power Endurance, Strength Endurance

MAR

08

Thursday


Workout:
Row/ Ride 10-15 min
Then:
Bulgarian Bag Drills
3x30 Full Moon (30 each @ 17#, 26#, 37# bag)
3x30 Half Moon (30 each @ 17#, 26#, 37# bag)
3x20 Swing-to-Squat Moon (20 each @ 17#, 26#, 37# bag)
3x30m Lunge (30-meters with each @ 17#, 26#, 37# bag)
Then:
60m Farmer Carry + 30m DB Bear Crawl "PCMA style"
One round of each @ 2x44#/ 2x10#, 2x53#/ 2x15#, 2x62#/ 2x20#, 2x70#/ 2x25#
Then:
Man-Maker
10x1 @ 2x30# - Rest 15 sec between each rep
Rest a 2-3 min
10x1 @ 2x40# - Rest 15 sec between each rep
Rest a 2-3 min
10x1 @ 2x50# - Rest 15 sec between each rep
Then:
Cool down


Notes:

Bulgarian Bag, Carry, Crawl, Man-Maker:
Jason, Johnny, Paul, John

Swing it between the legs (wide stance) then over the head, make a soft catch on the back as you drop into a Squat then jump out of the hole to drive the bag back over the head forward into another swing. Repeat. It's a warm-up.

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