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Gym Jones Power Endurance

April 18, 2009 (Afternoon)

Exercise Type: Weights

Comments:
Lunge:
2x Forward 15m and Backward 15m @ no weight
Forward 15m @ 20# weight overhead with weak arm
Backward 15m @ 20# weight overhead with strong arm
Forward 15m @ 30# weight overhead with weak arm
Backward 15m @ 30# weight overhead with strong arm
All forward lunges in the series done with High Knee/Pause to stress balance with offset load overhead
Then:
Walking OHS (Walk 3 steps + Squat, repeat):
Forward 15m @ BB
Backward 15m @ BB
2x Forward 15m @ 75#
2x Backward 15m @ 75#
Then:
4x 30/30 Push-up (“rest” in plank)
Rest one minute
4x 30/30 Frog Hop (actual rest)
Rest one minute
4x 30/30 Push Press (“rest” in overhead hold)