Strength and Power Endurance
10:00 Warm Up Ski/Row/Airdyne
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Extra work on mobility
3 × 5 Wall Squats
30m OH walking lunge, forward and backward one hand up, then switch
Then:
Work up to a heavy TGU
Then:
6 x 2 TGU per side
Between Sets, do 30-60 sec Ring Support Hold
Then:
10x Weighted split jump
10x KB Swing
x 5 Rounds, minimal rest
Then:
10 – 1 Pull Up Ladder
Then:
Cool Down
Strength Endurance
10:00 Warm up ski/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 wall squats
30m Tactical lunge x 2 – watch posture!!
Then:
10x Weighted Walking Lunge, hold DBs/KBs at sides; good posture and strict form!
20x Bulgarian Bag Swing or Halo, 10 each direction
x 5 Rounds
Then:
5x Strict Press
10x Anchored Leg Lower
x 5 Rounds
Then:
8x 30/30 sec hard/slightly less hard…at machine of choice. “The Hateful Eight”!
Then:
Cool Down, Foam Roll, Work on Mobility
Strength + Strength Endurance
10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 3 SLSLDL per leg
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
6 x 2 Deadlift with rack pull
Rest 1-2:00 between each set
Then:
5x Single Arm Bent Over Row with 3 position lock off on the lower
10x Ring Push up
60 OH Hold (plate or BB)
x 5 Rounds
Then:
Cool Down
