Archives


In the Gym September 25th

Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat jumps 2 x 5 Tuck jumps Then: Warm up to clean heavy-ish (can be with KBs or BB) Then: 5x Cleans 150m ski/row (hard!) 60sec rest 5 rounds Then: […]


In the Gym July 26th

Power 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 2 x 5 SOTS with PVC 2 x 5 squat jumps Then: Warm up to heavy-ish Clean (Barbell or KB) Then: 5 x 5 Clean Rest about 1 minute between sets; […]





In the Gym March 28th

Power Endurance 10:00 warm up ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 good morning OH mobility floor or bench Then: KB or BB Clean + Push Press Ladder 10 – 1 Same weight, so Clean will be light; focus should be on form […]


In the Gym February 28th

Power 10:00 warm up ski/row 2 x 8 shoulder openers 10x OH reach, chest openers on bench Frog, L, V, 4 stretch 2 x 5 cuban press 3 x 5 wall squats 30m oh walking lunge 2 x 5 squat jumps 2 x 5 tuck jumps Then: Warm up to heavy-ish Clean, then 5 x […]


In the Gym February 16th

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, […]


In the Gym January 25th

Power Endurance Warm up: Airdyne 5:00 Ski Erg 5:00 Wall Squats 3 x 5 Goblet Squats 3 x 5 Squat Jumps 3 x 5 DB Push Press 2 x 8 Then – Olympic Complex 6 reps each: DL Clean FS Jerk OHS Back Squat 3 rounds, increasing weight each round Then – Pull Up / […]