Power Endurance

Gym Jones day 10/16/09

“Tag Team” (Variant):

P1: bike 250m

P2: KB Rack Hold or Slosh Pipe Four Rounds

(Two rounds with KB, Two Rounds with Slosh Pipe)

Then:

“Tag Team” (Variant):

P1: One minute Step-up @ 20”

Box P2: KB Rack Hold or Slosh Pipe Four Rounds

(Two rounds with KB, Two Rounds with Slosh Pipe)

Big 55

Big Five 55” (Variant):

Piston Press on Bosu @ 2 x 26# KB + Pull-up + Deadlift @ 185# or tire flip + Box Jump @ 18” Box + burpee

10-9-8-7-6-5-4-3-2-1 reps of each

Ball Slam

Ball Slam @ 20# ball +
Step-up @ 2x 26# KB in rack position

Sit ups
50-40-30-20-10 of each (one-count on the Step-ups)

Then:
30-sec bike "sprint" +
2x Rope pull+

12 kg KB pistons

Six Rounds

Then:

Rope Climbs

Thrusters

Sit-ups 10 30 50
KB Thrusters 10 30 50
Push-ups 50 35 20

Fastest time

J @ 35lb 16:03

Joh@ 52

Jo @ 115

M @ 65

Clean Squat Jerk

30 work 30 rest for 10 minutes

Clean-squat-Jerk

12 minutes

5 front squat @ 80% body weight

10 push presses @ 50% body weight

Max reps: 11

"F" those Bear Crawls!

Ride the bike 10th of a mile while partner holds the slosh pipe. X 10

KB Complex: 6x Snatch + 6x OHS + 6x Back Squat + 6x Good Morning + 6x Bent-Over Row + 6x Deadlift Then: 20x OHS
60m Bear Crawl + 20x Pull-up + 30x Front Squat + 60m Bear Crawl + 15x Pull-up + 40x Back Squat + 60m Bear Crawl + 10x Pull-up + 50x Air Squat + 60m Bear Crawl + 5x Pull-up

KB Swing Ladder:
15-12-10-8-5

Pull 10m + 10x Pull-up Five total sets

3x TGU (3 each side) + 60sec FLR

KTE +ring dips ladder 6

Strength Slosh Pipe

Workout:
10 minute Run
Then:
3x20 DL @ 30% 1RM
3x20 DL @ 30% 1RM off 4” Box
Then:
60x TGU @ 25# KB
40x TGU (KB Upside Down) @ 25# KB
Then:
300sec OH Slosh Pipe Hold

4 Rounds

Modified from GYMJONES