Power Endurance
Warm up carrying stuff for 10 min
Then:
100m farmers carry with KB 2 @ 35-50# +
100m holding 45# plate over head +
Wall Squat 5 x 5
Then:
6x Front Squat @ 80% 1RM + 25m heavy rope pull @ 125#
4 rounds (rest as necessary)
Rest 3:00
Then:
6x OHS @ 50% 1RM + 20 cal Airdyne
4 rounds (rest as necessary)
Rest 4:00
Then:
5 x 1min all out sprint 2-3min rest/ active recovery between
Cool down 20 min easy
Power Endurance
Warm up
3 x 5 Wall squats
2 x 10 Squats
2 x 20 KB Swings @ 35-50#
2 x 20 KB PP 20 – 35#
then
100m Farmer’s Carry, 2KB @ 50# +
20x TGU (10 per side) +
200m Waiters carry (adjust the weight for OH as necessary) switch the hand that is up at 100m +
hold a hand stand against a wall for 2:00 +
100m Farmers Carry +
30 Renegade Man Makers 2 @ 20#
Later – Recovery Endurance 30min
Warm up:
AD or C2 10 min
3 x 5 Wall Squats
2 x 10 Goblet Squats
3 x 5 BSSU
Then:
Deadlift – work up to 1RM REST 2 – 3 min between efforts at or above 80%;
10 @ 95
5 @ 135
3 @ 165
1 @ 185
1 @ 205
1 @ 215
1 @ 225
1 @ 235
1 @ 245
Then finish with 5 KTE + 5 Push Ups+ 5 Plank Pull x 5
