Strength Endurance, Power Endurance

50218

By: Gym Jones

MAR

30

Friday


Workout:
Row/ Ride 10 min @ easy pace
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat @ 44-53#
2x10 Shoulder Dislocate
2x10 OHS @ PVC pipe
Then:
8x 15/15 DB Push Press (rest in lock-out) @ >30# DBs
Then:
3x Push Press @ 95-115# with 10-second hold in lock-out +
150m Ski Erg (or 20 calories on AirDyne)
Every 90 seconds for 5 rounds
Then:
5x Ring Dip with 20-second hold in lockout +
150m Row (or 20 calories on AirDyne)
Every 90 seconds for 5 rounds
Then:
4x 30/30 Mountain Climber with rest in FLR
Then:
10x One-arm Bent Row @ 70# KB +
7x Pull-up
5-7 rounds, stop at 7 rounds or when first set of Pull-ups is broken
Then:
Cool down


Notes:

Push Press, Ski, Row, Ring Dip, etc:
James (Oz): DB Push Press @ 2x45#, Push Press @ 115#
PaulR: DB Push Press @ 2x30#, Push Press @ 95#
Cody: DB Push Press @ 2x50#, Push Press @ 95#
John: DB Push Press @ 2x40#, Push Press @ 115#
Jamie: DB Push Press @ 2x30#, Push Press @ 95#
James: DB Push Press @ 2x35# KB, Push Press @ 115#

James from Perth did his final FYF session today. He has been here about two months and made incredible progress in that time. Especially his cardiorespiratory fitness. As a penalty for falling out of the rest position during the DB Push Press he was assigned "300 F.Y." and the guys pushed him to break his previous best of 269 calories. He incinerated himself on the AirDyne, proving he learned what it takes for the guys to stay here, and what is expected of everyone who trains here.


James definitely earned his shirt. Not only today but having worked his ass off and kept a great, willing attitude throughout his visit. I hope he is rewarded by achieving his goal.

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