Thursday, September 28, 2017

Strong Endurance with Randy

We sent out the Fall Newsletter yesterday. Read it here if you missed it.

Randy recently got back from a Strong Endurance course. I really like what he's been telling me that he learned - hopefully he'll write a blog post or two about it soon. It really fits with my take-it-easy philosophy.  Randy started experimenting with the protocol. If you're an endurance athlete and want to be a guinea pig on building a strong endurance base, let us know.


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


squat 8-5-3x5


2 pull-ups + 2 dips between strength sets

Group Workout

5 minutes of the following complex:
L-swing, clean, snatch
R-swing, clean, snatch
*count your reps and either compare from last time, or save and try to beat next time


5 rounds:
10 box jumps
10 burpees
10 walking lunges


2 minute bar hang


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