Strength, Strength Endurance

50218

By: Gym Jones

APR

12

Thursday


Workout:
Row/ Ride 10 minutes @ easy pace
Then:
KB Swing Ladder
10x each @ 25#, 35#, 44#, 53#
3x10 @ 70#
Then:
10m Burpee Broad Jump +
10m Bear Crawl (hips low, more like a Lizard Crawl)
Five sets, rest some between sets
Then:
2x 30m Walking Lunge @ 45# (bar in Front Squat postion)
2x 30m Walking Lunge @ 75# (bar in Front Squat postion)
2x 30m Walking Lunge @ 95# (bar in Back Squat postion)
Then:
6x Lunge @ 135-165# (bar in BS position) +
20-30 sec recovery +
12x Split Jump (6 each side, explosive)
4-6 sets, rest 2-3 minutes between sets
Then:
6x Turkish Get-up (3 each side) @ 44-53# KB +
60 second Forward Leaning Rest (FLR)
Six rounds, i.e. non-stop
Then:
Cool down


Notes:

Swing, Jump, Crawl, Lunge, TGU, FLR:
Paul, PaulR, James, Johnny, Jason, John, Damon


Johnny and James veered away from the TGU/FLR combo but again didn't pick an easier option. Different, but not mellow. P1: 200m Ski Erg (40-45 sec), P2: Hold Slosh Pipe overhead until P1 finished, switch positions, repeat. Do four total sets (800m total Ski per player).

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