Specificity Phase: Power Endurance Block 1

This is the first of two Power Endurance blocks we have scheduled for this year. Time to get dangerously fit!

FRI

26

06-26-2020

Gym Jones

Warm Up: 800m run @ moderate pace __ Mobility + Primal Movement __ AMRAP 12: 5x DL @ 95/135 10x Box Jumps Assault Bike 12/15 cals __ Cool Down: 2k Row @ negative splits

FRI

05

06-05-2020

Gym Jones

Warm up: 1k row @ 2k PR Pace + 3 split seconds Mobility + Speed Drills + CNS Activation Barbell Work: 3x Deadlift 3x Power Clean 3x Front Squat 3x Push Press x4 rounds Start with an empty bar, increase weight each round Workout: Work to heavy single thruster

THU

04

06-04-2020

Gym Jones

Warm up: 10 min row, ski, or bike: - Minute 1: 10 hard:50 easy - Minute 2: 15 hard:45 easy - Minute 3: 20 hard:40 easy - Minute 4: 25 hard:35 easy - Minute 5: 30 hard: 30 easy - Minute 6: 60 seconds easy - Minute 7: 35 hard: 25 easy - Minute 8: 40 hard: 20 easy

WED

03

06-03-2020

Gym Jones

Warm up: 2k row @ PR Pace + 3split seconds Mobility Kettlebell complex 3x each side: - KB Get up - 4x KB Snatch - 4x OH Reverse Lunge - 4x Push Press - KB Get Down Speed Drills 5-8 rounds row openers from a dead stop Practice 5-10 hard strokes from a dead

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Specificity Phase: Power Endurance Block 1

26

06-26-2020

Gym Jones

05

06-05-2020

Gym Jones

04

06-04-2020

Gym Jones

03

06-03-2020

Gym Jones

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