A record of what occurred here. Use it as you will.
FRI
Happy Friday! Warm up: 10 minutes on concept machine then: 3x10 dislocates 3x10 banded pull aparts 3x5 OH squats then: primal movements 30 m lateral ape 30 m runner's stretch crawl 15 m inch worm 15 m crab walk with reach Workout: 20 min AMRAP 600 m run 15 wall
THU
This is officially the last workout in Power Endurance Block 1. Prepare yourself over the weekend for Block 2...less volume, more pace. 2k row @ negative 500m splits, ending at 2k goal pace (i.e. 1:55, 1:50, 1:45, 1:40) Dislocates + pull-aparts (3x +
THU
The last couple of days have been hard, so today is fairly chill Warm up: 1 mile run then: 3x10 dislocates 3x10 banded pull aparts 3x5 OH squats then: 4 rounds 30 sec work/30 sec rest full squat hold Workout: 2x6 @ 60% of 1 rep max back squat **90 sec rest
WED
1 mile run @ moderate pace Dislocates + pull-aparts (3x + 10-20x) Then: 4x(4-1) pull ups Then: Barbell complex 6x RDL 6x bent over row 6x hang power clean 6x front squat 6x push press 3 rounds, increasing weight each round starting with the empty barbell
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