Jordan
Objective: Work Capacity
Objective: Work Capacity
Objective: Work CapacityWarmup: 5rds
10x wall ball @ 18lbs
10x kneeling half moons @ 40lbs
Flow drill
Training:
1) 5rds for time
10x burpee - 25m run
10x diamond pushups - 25m run
10x jumping lunges - 25m run
10x jump squats - 25m run
2) 10, 9, 8, ......1
SBGU @ 80lbs
ball slams @ 15lbs
3) 10 minutes
30 sec RRR
30 sec rest
Comments:
So 1st session in the work capacity cycle today. A few things we will work on these next few weeks is the SFC, SBGU's, and running. The SFC (sequential fatigue challenge) we initially stole from Rosstraining.com. Ross' version is very upper body intensive, hitting failure rather quick. Since we wanted to measure total work capacity we threw in two lower body exercises. Eddie and myself finished this in 7:04. Most the guys were around 9-10 minutes.
Part 2 is just a grind. It gets easy around the 7's and then you can just storm through it.
Part 3 punishes the legs. Two days later I am still sore. We were hitting about 11 jumps per round, that's about 110 jumps with lateral movement in 10 minutes. That volume may be a bit high, especially after the SFC.
This session was name after Jordan for his 29th birthday even though he decided to drink instead of training.
So 1st session in the work capacity cycle today. A few things we will work on these next few weeks is the SFC, SBGU's, and running. The SFC (sequential fatigue challenge) we initially stole from Rosstraining.com. Ross' version is very upper body intensive, hitting failure rather quick. Since we wanted to measure total work capacity we threw in two lower body exercises. Eddie and myself finished this in 7:04. Most the guys were around 9-10 minutes.
Part 2 is just a grind. It gets easy around the 7's and then you can just storm through it.
Part 3 punishes the legs. Two days later I am still sore. We were hitting about 11 jumps per round, that's about 110 jumps with lateral movement in 10 minutes. That volume may be a bit high, especially after the SFC.
This session was name after Jordan for his 29th birthday even though he decided to drink instead of training.