Warm Up
2 laps - light pace
Light stretch
1 lap - light pace + bursting (60%) for 10 paces
More stretching
W1 - For Time
5 pull-ups
10 push-ups
15 squats
10 rounds
W2 - Strength & Power
20m rope pull @ 20kg (alternate sides, through legs and over head)
20 10m whip smash
10 squats @ 10kg (holding plate)
10 rounds, continuous - rest only while waiting for next station
W2B - Strength & Power
50m forward sled drag (harness) - heavy
W3 - Speed
25 quick jumps over rope (side to side)
Sprint 50m (25m there + 25m back)
10 punches each side with 3kg dumbells
5 rounds, 2min rest between sets
Cool Down
1 lap - light pace
Light stretch
475 | Zach Goes on MASSENOMICS: Jersey Shore Respect, Strongman &
Underrated Strength Athletes, Parenting & 80s Movies
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STRONG Life Podcast ep 475 Zach Goes on The MASSENOMICS Podcast: Jersey
Shore Respect, Strongman & Underrated Strength Athletes, Parenting & 80s
Movies ...
1 week ago
1 comment:
Attendees: DB, PG, RK
Time W1: PG 12:07
DB, RK 12:20
Time W2: 27:00
The W1 set was good, we were all feeling it at the end and now have a target time to better next time.
W2 was well timed between stations and 10 continuous rounds between 3 of us meant no breaks in between. Full body workout and we were smashed afterwards.
W2B was part of a bigger set that Stef put together but we ended up dragging heaviest loads possible, including each other on the sled.
W3 could have been more intense, higher reps in the jumps (50 maybe) and more punches (25 each side) rather than more sets.
Total time around 1hr 30.
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