Strength + Supplemental 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 Goblet Squats Then: 3x per side Swing Snatch + Reverse TGU + Windmill x 3 Rounds Then: Back Squat Work up to a heavyish back squat 3 RM […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 goblet squats Then: 3x per side Swing Snatch + Reverse TGU + Windmill Then: Work up to a heavyish Back Squat 5 RM Warm up to Box Jumps Then: […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch Then: 5 x 5 Split Squat, KB in Front Rack Then: Dead Stop Front Squat 5 @ 75# 3 @ 85# 5 […]
Strength 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical lunge x 2 Then: Warm up to heavy SLSLDL @ BB or KB Then: 6 x 3 SLSLDL 10x Anchored Leg Lower between sets. Then: 5x Bent Over Row 10x Push […]
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 […]
Strength 10:00 Warm Up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 3 x 6 Goblet Squats, deep with hip opening Then: Work up to Heavy Split Squat Then: 3x Split Squat per leg 5x Reverse Fly with DBs 3x (per arm) Bent Over Row; 3 […]
Power Endurance 10:00 ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 10x overhead reach, chest openers on bench or foam roller 3 x 5 wall squats 3 x 8 goblet squats then: 8 to 1 ladder of all: Pull Ups + DB PP + Push Ups + Bent Over Row then: on […]
Power Endurance Warm up 5:00 C2, 5 min Airdyne 3 x 5 wall squats 2 x 10 goblet squats 2 x 10 DB PP 2 @ 15/20# 20x wall ball at 10# 20x ball slam @ 15# Then: Barbell Complex: Deadlift, BO Row, Clean, Front Squat, Push Press, Back Squat 3 Rounds @ 45, 55, […]
Strength + Supplemental 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 6 goblet squat, heavy with hip opening stretch 10x OH Reach and Chest opening on floor or bench then: Work up in weight to heavy Front Squat then: 8 x 3 Front […]
Power Endurance 10:00 Warm Up row/ski/air dyne 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 3 x 5 OHS+SOTS combo with PVC Then: Six-Way BB Complex: 6x DL + 6x Bent Row + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + […]