Strength, Power Endurance

MAR

23

Friday


Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Walking Lunge
2x20m Walking OH Lunge @ 2x20# DBs
Then:
5x5 Single-leg Squat off 20" box (aka Off-Box Squat), 5 each leg
Then:
5x5 Single-leg Step-up onto 20" box @ 75-95#
Use as little assistance as possible from trailing leg, the more strict you are the harder it is
Then:
10x Heavy Lunge (5 each leg) +
10x Split Jump (explosive)
Five sets, rest 2-4 minutes between sets
Then:
60 sec KB RTW +
60 sec KB Figure 8 +
60 sec One-hand KB Clean & Press (alternate arms as needed) +
60 sec Step-up on 10" box with KB in Goblet position
Three rounds, i.e. non-stop using 24kg (or heavier) KB but not lighter
Then:
10x Fat Bar Deadlift @ 115-135# +
30-second Dead Hang
Four rounds, i.e. non-stop
Then:
"AirDyne Carnival of Pain"
60 sec all-out: if player hits calorie target he is done, if not he plays again
50 sec all-out: if player hits calorie target he is done, if not he plays again
40 sec all-out: if player hits calorie target he is done, if not he plays again
30 sec all-out: if player hits calorie target he is done, if not he plays again
20 sec all-out: if player hits calorie target he is done, if not he plays again
10 sec all-out: if player hits calorie target he is done, if not he goes home knowing the next time he trains here his life will be a living hell
Calorie targets are determined by "scientific formula" … and when that is inaccurate targets are chosen by a trainer and coach who is highly experienced with all of the individuals in question, i.e. he has been working with them intensively for 1-3 years.


Notes:

Single-leg, Grip, AirDyne:
Cody: AirDyne = 61/ 66 so he finished in one round
John: AirDyne = 65/ 48, 39/ 43 so he finished after second round
Jamie: AirDyne = 60/ 53, 46/ 36, 31/ 30 (ouch), 25/25 so he finished after fourth round
Chris: AirDyne = 50/ 43, 38/ 34, 31/ 24, 20/ 25 so he finished after fourth round
JamesOZ: AirDyne = 64/ 53, 47/ 46 (ouch), 41/ 39 (ouch), 33/ 33 finished after fourth round


Maximus is so adept at matching the calorie target to the individual and his immediate, post-interval condition that he can make him miss by one or two calories, which is a real kick in the mind.
Chase the Fat Bar DLs with a Dead Hang long enough to allow the mind to get involved and you have a winning combination ...

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