Strength, Interval, Power Endurance

OCT

21

Tuesday


Workout:
Med Ball Toss to Warm Up
Then:
3x10 Two-hand KB C&J @ 2 x 35# KB (after each Jerk do 3x Press-out)
Then:
Clean + Front Squat + Hang Clean Triplet
1 every 30-sec for 10 minutes
Then:
Overhead Static Hold:
3-5x 10-sec @ 110% OHS 1RM
Then:
5x Deadlift @ 150% BW +
10x Box Jump @ 30” box
5 Sets, Rest 1 minute between


Workout:
10 minute Row @ easy pace
Then:
Squat Snatch + Power Snatch Duo
1 every 30-sec for 10 minutes
Then:
Work up to Heavy Ass-to-Heel Back Squat
Then:
4x4 Back Squat @ 80% 1RM
Rest 4-5 minutes between sets
Then:
Cool Down


Workout:
10 minute Row @ easy pace
Then:
Work up to 1RM Deadlift
Then:
“JonesCrawl”:
10x DL @ 115% BW +
25x Box Jump @ 24”
3 Rounds


Workout:
Three blocks of (6 min of 30-sec work, 30-sec active rest on rowing machine)
Row 30-sec work intervals @ >150m per interval pace
Rest 3 min between blocks (27 min total)
Then:
“Cool Down”
One block of (4 min of 30-sec work, 30-sec rest Frog Hop)
Shoot for 20-25 jumps per work interval, maintain consistent height
Then:
Cool Down (for real)


Workout:
4x10 Two-hand KB C&J @ 2 x 25# KB (after each Jerk do 3x Press-out)
Then:
5x5 Front Squat @ 135# (ass-to-grass)
Then:
25x Complex of Squat Clean + Hang Squat Clean @ 95#
Rest 15 seconds between each


Notes:

C&J, Triplet, Static Hold, Deadlift/Box Jump:
James = 115# for Triplet, 225# for OHS Hold, 225# for DL
Josh = 95# for Triplet, Slosh Pipe for OHS Hold, 275# for DL
Johnny = 115# for Triplet, Slosh Pipe for OHS, 165# for Front Squat (instead of DL)
Paul = 95# for Triplet, 165# for OHS Hold, 275# for DL

Snatch, Back Squat:
Maximus. Did the Snatch Duo at 95#. Worked up to 335# for Ass-to-Heel Back Squats. Used 315# for the sets of Back Squats.

Deadlift Max, “JonesCrawl”:
Colin = Deadlift 1RM of 455#, “JonesCrawl” in 6:59

Row, Hop:
Colin:
Row Block 1: 151m, 150m, 150m, 150m, 150m, 151m
Row Block 2: 151m, 151m, 151m, 151m, 151m, 152m
Row Block 3: 152m, 152m, 152m, 153m, 153m, 161m
This was Colin’s second hard training session of the day. He came all the way from Ireland to spend a week with us and we are honored to have him here as our guest. Over the course of the next week he will certainly get what he came for (and maybe a “little” more).

KB, Front Squat, Clean:
MFT: Slowly, surely I will make my way back into the gym and be ready for a Strength cycle some time in November. Last year I did a lot of Box Squats, Cleans, and some Snatches, and I rode the fixed gear. This year to build for 2009 bike season we will do more Deadlifts, Overhead Squats and Single Leg work. The Squats were OK but took more time to convert than the Single-leg lifts will need.


The clip shows a workout done during the build-up to a Strength cycle when we were making sure everything is tied together so no one would get hurt lifting heavy things. There had been a lot of Power Endurance work in the last couple of months, which means light loads so the guys need to get used to supporting heavy weights.



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