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Weeks 1-3 Endurance Block

Weeks 1-3 Endurance Block

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June 26, 2019

Weeks 1-3 Endurance Block

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June 26, 2019

Day 1 – Complex Style Workouts

A complex style workout is any series of movements performed back-to-back with a KB, sandbag or barbell, in which the set number of reps is completed for each movement before moving on to the next.  Complexes are great for building endurance, adding strength-based cardio to your workouts.

1A: Double KB Racked Squats

1B: Double KB Swings

1C: Stag Stance Alt. OH Press

1D: Single Arm Row (Plank)

1E: Suitcase Carry – 60sec

*Perform 8-12 reps then immediately move onto the next exercise, without putting the weights down.  Rest for 3-5 minutes, then repeat for 3 total rounds.

Day 2 – 5 Exercise Circuits

Circuit training involves workouts in which you do multiple different strength-training exercises in a row, with a minimal break in between. These workouts help increase your muscular & cardiovascular endurance.  These foundation circuits are relatively low intensity and use remedial level movement patterns that are perfect for new lifters and people coming back from time off.

1A: Barbell Zercher Squats

1B: Single Leg Deadlift

1C: Alternating DB Chest Press

1D; Split Stance DB Row

1E:  SB Shouldered Carry

*perform 15 reps of each exercise, moving quickly from one exercise to the next, then resting for 2-3 minutes after all exercises have been completed.  Perform 2 sets of this circuit.

Day 3 – GPP Style Workouts

GPP is general training that improves your specific training by limiting your weaknesses, improving your quality of movement, and enhancing your body’s ability to handle greater workloads.  You can use traditional lifts, strongman drills and other exercises depending on your ability level and goal for the session.

Series #1

1A: RFESS shouldered load

1B: Resisted Pull Ups

1C: 3 Way Ankle Mobility

*perform 8-12 reps of each exercise, rest for 2 minutes, then repeat for 3 rounds.

 

Series #2

2A: Banded Hip Extension

2B: Single Arm Handstand Wall Holds

2C: Shoulder CARS

*perform 8-12 reps of each exercise, rest for 2 minutes, then repeat for 3 rounds.

 

Series #3

3A: Skater Lunge

3B: Single Arm Overhead Carry

3C: Scorpion Stretch

*perform 8-12 reps of each exercise, rest for 2 minutes, then repeat for 3 rounds.

 

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