W8D5 – Power Endurance

“The 5 S’s of sports training are: Stamina, Speed, Strength, Skill and Spirit. But the greatest of these is Spirit.” – Ken Doherty


Power Endurance 

AMRAP, minimal rest between stations and sets

  1. Power cleans (43kg – 5 reps)
  2. Bent-over rows (43kg – 5 res)
  3. Dumbell Thrusters (10kg – 5 reps)
  4. Burpees (10 Reps)
  5. Muscle-Ups (5 reps)
  6. Loaded Carries: alternate shoulder (45lbs weight plate~20m)
  7. Loaded Carries: holding in front  (45lbs wt plate + 25lb medicine ball~20m)
  8. Loaded Carries: overhead (45lbs weight plate~20m)

Notes: YouTube Video of this workout is out here!

Cycling: 12 miles

Notes: Going to start logging my daily cycling mileage from simply commuting around town. I guess it’s significant enough to count as my aerobic endurance training. My legs are so tired at the end of the day that I don’t feel like I need to run these days. This is good because my feet are still bruised from last weekend’s Spartan Race. However, I still need to accustom my feet to trail running so I need to cater at least one long trail run a week.

Sleep: 6hrs

Quality: 10/10

HRV: 81(-7)

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