Strength Endurance

OCT

01

Monday


Today on the Member's site we posted four recent workouts and five pictures from the "300: Rise Of An Empire" training recently done at our satellite facility in Sofia, Bulgaria. Here is one of those workouts:

Workout:
KB Swing Ladder
10x each @ 12kg, 16kg, 20kg, 24kg, 32kg
Goblet Squat Ladder
10x each @ 12kg, 16kg, 20kg, 24kg, 32kg
Then:
100x Back Squat
Keep bar on back throughout the whole set
If bar is set dropped the penalty is 1 minute All Out on AirDyne/ C2/ Ski Erg
Use appropriate weight … not too light, not too heavy
Then:
KB Swing Ladder
10x each @ 12kg, 16kg, 20kg, 24kg, 32kg
KB Push Press Ladder
10x each @ 2x12kg, 2x16kg, 2x20kg, 2x24kg
Then:
Cool down


Notes:

100 Squat Challenge:
It's a shockingly short and effective workout. When the load is correct, meaning the player can barely finish the reps without setting the bar down, it should take 7-8 minutes total. Longer is not easier because the "rest" is not rest and it's a harsh mental trip. When building the workout make sure the penalty is dire enough to keep focused on holding the bar. A few Burpee Pull-ups isn't near frightening enough but an all-out minute on the AirDyne - paid immediately - is a bad enough enough "fee" to keep most folks under the bar.


Racking the bar after the 100 Squat Challenge is eye-opening.

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