Power Endurance

JUN

13

Wednesday


Workout:
10 minute progressive Row
Then:
2x5 Wall Squat
2x10 Squat
Then:
4x (30sec Work/30sec "Rest") Push Press
"Rest" is in OH position
Then:
2x10 Shoulder Dislocate
Then:
5x Strict Press @ 135# +
30sec Row @ >160m pace +
60sec Rest
Ten Rounds
Player must increase meters by +3 each round
Then:
300sec OH Hold @ Slosh Pipe


Workout:
60 seconds at each of the following stations, 15sec to switch between each:
Seated Rope Pull
Parallete Push-up
H.I.R.T.S Rope Pull
Arnold Press
Bent Over Row
Bosu Piston Press @ 2 x 53# KB +
Ring Pull-up +
Military Press
Three Rounds
Then:
500m-400m-300m-200m-100m Rowing Ladder
1:1 Work/Rest ratio


Notes:

Strict Press, Row:
Maximus = 161m, 165m, 168m, 171m, 174m, 178m, 181m, 184m, 187m, 192m
Jonas = 151m, 152m, 153m, 154m, 155m, 157m, 158m, 159m, 160m, 166m
Uffe = 151m, 152m, 153m, 155m, 157m, 159m, 162m, 163m, 166m, 172m

Upper Body Circuit, Rowing Intervals:
MIlda, Brad, Kevin, Lyn, Maximus, Uffe, Jonas, Arjun = Results below



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