View Workout (Kevin Heaney)
power Endurance
April 11, 2009 (Morning)
Exercise Type: Weights
Comments:
Power Endurance, No Gear
Description: Workout:
10x Pistol Squat (each leg)
50x Box Jump @ 24”
2 Rounds of Joint Mobility Complex
Then:
2 minutes at each of the following stations:
1) Bent-Over Row @ 65# + Overhead Hold @ 45# (one minute for each exercise)
2) Twister Ball @ 15# + Wall Sit (one minute for each exercise)
3) Flying Burpee + KB Rack Hold @ 2 x 35# (one minute for each exercise)
Three Rounds
Then:
Cool Down
Workout:
6 Way BB Complex (DL, Row, Hang Clean, Front Squat, Push Press, Back Squat, Push-up)
Two sets @ 65# (6 reps of each movement)
One set @ 75# (6 reps of each movement)
One set @ 85# (6 reps of each movement)
Then:
4x 30/30 Frog Hop
Rest 2 minutes
8x (20sec Work/10sec Rest) Push-up
Rest 2 minutes
4x 30/30 Burpee
Rest 2 minutes
4x 30/30 Split Jump
Then:
Cool Down