STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good morning Then: Work up to heavy SLSLDL BB or KB Then: 3x SLSLDL per leg 10x Halo each direction rest 60 secs x 5 Then: 30 secs sit up […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 30m tactical lunge 2 x 5 squat jumps Then: 6:00 30sec work /30sec rest step ups weighted – don’t put weight down 2:00 total rest 6:00 30sec work /30sec rest head cutters – […]
STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 6 Goblet Squats 30m Tactical Lunge Then: Warm up to Back Squat Bar + Chains Then: 5 x 5 Accelerating Back Squat @ Bar+Chains; pause at bottom of squat, […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS with PVC 3 x 5 squat jumps Then: 10x KB Swings 5x Box Jumps 5 rounds, rest some between rounds to maintain form Then: 15m Weighted Walking Lunges 5x […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility – hip, chest opening, overhead 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: Warm up to heavy TGU Then: 2x TGU per side 30sec ring support rest as necessary x 6 Then: 5x […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 × 5 OHS + SOTS 3 × 5 single leg squat to bench 3 × 5 squat jumps Then: Warm up to 5RM Jerk/Push Press (BB/KB/DB athletes choice) Then: 5x Jerk/PP 7x […]
Power 10:00 warm up + mobility work 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 OH Wall squat with PVC Then: KB Swing Snatch + OH squat (single arm): athlete does a switch snatch to get KB in OH position then does a over head […]
Strength Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted lunge, weight in Farmers Carry 5x Strict press x 5 Then: 2x TGU per side 60x FLR or Plank x […]
Strength + Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS – if appropriate otherwise use this to teach an gain mobility with light […]
Strength + Power 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2 x 10 Good morning 3 x 3 Maxercist row Then: Work up to heavy RDL Then: 3x RDL + 8x Box Jump x 6 rounds, rest as necessary Then: 10 […]