Power Endurance

JUL

18

Wednesday


Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
Then:
Straight Leg Deadlift Ladder:
10 reps @ 135#
9 reps @ 165#
8 reps @ 185#
7 reps @ 205#
6 reps @ 225#
5 reps @ 245#
4 reps @ 265#
3 reps @ 285#
2 reps @ 305#
1 rep @ 315#
Attempt a few singles at heavier weights
Then:
5x5 RDL @ 135#
Then:
5x5 SL Squat @ 20" Box
Then:
8x Heavy BB Lunge (4 each side) +
2:00 minute AirDyne (Hard) +
2:30 minute Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2:30min Rest period above)
Then:
8x Heavy KB Lunge (4 each side) @ 2 x KB +
60sec AirDyne (faster pace than phase 1) +
1:30 min Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2:30min Rest period above)
Then:
"AirDyne To Hell":
50-40-30-20-10 calorie ladder


Notes:

Deadlift, RDL, Lunge, AirDyne:
Maximus, Preston, Kostas, Milda, Lyn, Burke


"AirDyne To Hell":
Maximus, Preston, Kostas


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