Power Endurance, Strength Endurance

APR

06

Friday


Workout:
Throw medicine balls
Then:
2x5 Wall Squat
2x15 Squat
Then:
Kettlebell Mountain (small one)
5x KB Swing + 5x Goblet Squat +
10x KB Swing + 10x Goblet Squat +
15x KB Swing + 5x Goblet Squat
Climb the mountain without stopping. Use KB appropriate for "warm-up"
Then:
4x 30/30 Push Press (Hell style rest, of course)
Then:
4x 30/30 Mountain Climber (real rest)
Then:
Team KB Step-up Ladder 1-10 (one count, i.e. one step-up = 1 rep)
If stepping on 10" box hold 2x KBs in Rack >53#
If stepping on 18" box hold 2 KBs in Rack >25#
Then:
"Sprint Triathlon" (500m Ski + 50 calorie Ride + 500m Row)
Then:
Cool down … or "do Abs" …


Workout:
Throw medicine balls
Then:
2x5 Wall Squat
2x15 Squat
Then:
Kettlebell Mountain (small one)
5x KB Swing + 5x Goblet Squat +
10x KB Swing + 10x Goblet Squat +
15x KB Swing + 5x Goblet Squat
Climb the mountain without stopping. Use KB appropriate for "warm-up"
Then:
Headcutter @ 35-53#
5x every 30 seconds for 10 minutes
Then:
One-arm KB Clean and Press @ 35-53#
4x (2 each arm) every 30 seconds for 10 minutes
Then:
Then:
"Sprint Triathlon" (500m Ski + 50 calorie Ride + 500m Row)
Then:
Cool down


Notes:

KB Mountain, 30/30, Step-up Ladder, etc:
Chris: KB Mtn @ 44#, 30/30 PP @ 2x20# = DQ, Step-up @ 2x53#, Triathlon = 5:09
PaulR: KB Mtn @ 53#, 30/30 PP @ 2x30# = 86, Step-up @ 2x62#, Triathlon = 5:45
Cole: KB Mtn @ 36#, 30/30 PP @ 2x15# = 70, Step-up @ 2x35#
Luke: KB Mtn @ 12#, 30/30 PP @ 2x5# = 68, Step-up @ 1x18#
Zach: KB Mtn @ 35#, 30/30 PP @ 2x15# = 79, Step-up @ 2x35#, Triathlon = 6:39
Drew: KB Mtn @ 35#, 30/30 PP @ 2x15# = 39, Step-up @ 2x36#

KB Mountain, Headcutter, KB Clean & Press, Triathlon:
Jamie: KB Mtn @ 44#, Headcutter @ 53#, KB C&P @ 53#, Triathlon = 5:31


The stepping isn't really an issue: the movement costs a lot of energy due to stabilization requirements - and exposes core weakness quickly - but no one drops the KBs while stepping up or down. Everyone gives up during the relatively still period of the hold, waiting for a partner to finish his steps. This suggests the breakdown is not only physical, that when the mind is occupied by movement it is OK but when all there is to do is hold the KBs the mind easily undermines the muscle.

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