Power Endurance

50218

By: Gym Jones

MAR

15

Thursday


Workout:
Row/ Ride 10 min @ easy pace
Then:
DB Complex, 6x reps of each:
DL +
Bent-over Row (back parallel to floor) +
Upright Row +
OHS plus SOTS Press combo +
Split Jump with DBs in hands (12x)
One set at each weight: 2x15#, 2x20#, 2x25#, then again @ 2x15#
Then:
BB Complex:
DL +
Narrow-grip Hang Snatch +
Jerk & hold in lock-out for 5 seconds
One complex every 30 seconds for 10 minutes @ 95#
Then:
1x Two-hand KB Clean @ 2x 44-53# +
3x Squat with KBs in Rack position +
1x Jerk & hold lock-out for 10 seconds +
Sprint 100m on C2 or Ski Erg, or 20-sec sprint on Airdyne
Rest one minute
10 sets
Then:
Cool down


Notes:

DB Complex, BB Complex, KB Complex and Sprint:
James: BB Complex @ 95#, KB/Sprint caper @ 2x44#, Airdyne/ Ski Erg
Johnny: BB Complex @ 95#, KB/Sprint caper @ 2x44#, Airdyne/ Ski Erg
Jason: BB Complex @ 95#, KB/Sprint caper @ 2x25#, Row and AirDyne alternating
John: BB Complex @ 95#, KB/Sprint caper @ 2x44#, Row and AirDyne alternating


Constant feedback from the monitor allows one to dose the output across all 10 intervals, not digging too deep but digging deep enough.

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