Power Endurance

50218

By: Gym Jones

JUN

16

Saturday


Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
Then:
2x (30sec Work/30sec Rest) Squat
"Rest" is in parallel position
Two Sets, Rest 60sec between each
Then:
10x Heavy Push Press +
2:00 minute Row/Ride/Ski +
2:00 minute Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)
Then:
10x Deadlift @ ~50%1RM +
2:00 minute Row/Ride/Ski +
2:00 minute Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)
Then:
10x Heavy Goblet Squat +
2:00 minute Row/Ride/Ski +
2:00 minute Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)
Then:
10x Push-up +
30sec Row (Hard) +
60sec Rest
Ten Rounds
Player must increase intensity each round
Then:
Cool Down


Notes:

Push Press, Row, Ski, Ride:
Maximus = Push Press @ 2 x 55#, Ride: 71c, 73c, 82c
Taylor = Push Press @ 2 x 30#, Row: 530m, 542m, 552m
Preston = Push Press @ 2 x 40#, Ski: 527m, 531m, 524m
Milda = Push Press @ 2 x 20#, Row: 482m, 492m, 505m
Jenny = Push Press @ 2 x 20#, Row: 450m, 460m, 466m
Uffe = Push Press @ 2 x 45#, Ride: 70c, 72c, 65c
Jonas = Push Press @ 2 x 40#, Ski: 530m, 531m, 540m

Deadlift, Row, Ski, Ride:
Maximus = DL @ 225#, Ski: 528m, 535m, 554m
Taylor = DL @ 135#, Ride: 50c, 54c, 60c
Preston = DL @ 225#, Row: 544m, 539m, 542m
Milda = DL @ 105#, Ride: 41c, 44c, 48c
Jenny = DL @ 105#, Ride: 29c, 30c, 30c
Uffe = DL @ 225#, Ski: 525m, 526m, 533m
Jonas = DL @ 225#, Row: 565m, 570m, 572m

Squat, Row, Ski, Ride:
Maximus = GS @ 88#, Row: 602m, 603m, 627m
Taylor = GS @ 44#, Ski: 500m, 506m, 511m
Preston = GS @ 70#, Ride: 55c, 54c, 60c
Milda = GS @ 44#, Ski: 451m, 454m, 463m
Jenny = GS @ 36#, Ski: 385m, 375m, 366m
Uffe = GS @ 70#, Row: 564m, 575m, 593m
Jonas = GS @ 70#, Ride: 54c, 62m, 72m

Push-up, 30sec Row:
Maximus = 165m, 167m, 168m, 169m, 171m, 172m, 173m, 174m, 175m, 200m
Taylor = 148m, 145m, 151m, 156m, 152m, 151m, 159m, 154m, 151m, 159m
Preston = 147m, 158m, 166m, 155m, 154m, 165m, 157m, 154m, 157m, 170m
Milda = 140m, 142m, 143m, 141m, 151m, 149m, 147m, 144m, 141m, 152m
Jenny = 130m, 127m, 128m, 131m, 127m, 133m, 129m, 129m, 127m, 129m
Uffe = 165m, 165m, 166m, 166m, 167m, 168m, 170m, 172m, 173m, 178m
Jonas = 160m, 159m, 161m, 162m, 163m, 164m, 164m, 165m, 166m, 185m


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