Savage Saturday - Power Endurance

The goal of today's session was to work on power endurance / strength endurance in the gym as I'm running tomorrow.

Here's how it went:-

Warm Up
Wall Squat 3 x 5
Air Squat 2 x 10
16kg Kettlebell Goblet Squat 3 x 5
Band shoulder dislocates 2 x 10

Round 1
24kg Kettlebell Goblet Squat 10 reps
2 x 10kg Dumbell Push Press 10 reps
Perform 10 rounds as fast as poss.
10min 12 sec

Rest 5 min

Round 2
Chest to floor push ups x 20
26" box jump x 10
Dead Hang Chins x 5
28kg Kettlebell Turkish Get Up x 1 each side
Rest 90 sec
5 rounds

Rest 5 min

Round 3
Rower
30 sec sprint to hit 140-145m each set
30sec rest
10 rounds

Cool Down
1000m Row

Great session today.
Round 1 server to "marinade" the pushing muscle groups for round 2 making the proper push ups very hard in round 2 for the last 2 sets. This then carried into the TGU meaning 28kg was a test.

Rowing was a blast.

Thoroughly spent at the end, recovery started with Recovery Matrix from Genetic Supplements.