Workout: Power Endurance
Warm-up: 10 min row
Then:
IWT
1
10x Power Clean @ 70% 1RM + 2:00 min Row @ >600m Pace + 2:00 min rest, Three Rounds Then: 5 min intermission (including 3rd -2 min rest period above)
2
10x Front Squat @ 60% 1RM + 2:00 Burpee/Broad Jump + 2:00 rest, three rounds then: 5 min intermission (including 3rd min rest period above)
3
5 x (1-6) Pull-up Ladder
Then:
Cooldown
*Notes:
1) Power Clean @ 155# Row #1 600m, Row #2 600m, Row#3 600m
2) Fronts Squat @ 135#
3) Pull-up Ladder (completed only 3 rounds, had elbow pain)
Seminar
The last day of the Seminar was this past Monday, Rob and Mark went into more in-depth programming that I found extremely helpful. I'm really honored to become part of the Gym Jones educational program; I'm looking forward to continue in this path and become a Gym Jones disciple.