Strength/Power Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m OH walking lunge (forward + backward one hand, switch) Then: Work up to a heavy TGU (start standing with KB Swing Snatch if appropriate) Then 6 x 2 TGU per side […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 squat 2 x 10 KB Swing 2 x 5 tuck jump Then: Work up to heavy BB or KB clean Then: 5x Clean + 150m Row or Ski Rest 60 […]
Power Endurance Warm up 10:00 ski or row 2 x 8 Shoulder Opener 2 x 5 Cuban Press 3 x 5 Wall Squats 30m OH Walking Lunge Then: P1: OH Walking Lunge, both arms up, with KB or DB (while Partner Skis/Rows) P2: 60 sec ski erg/row/ or bike sprint – go hard!! Switch x […]
Strength 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 cross sum Ys, 90/90 Then: Work up to heavy back squat Then: 6 x 4 Back Squat, rest 1-2min between sets In between sets, complete: […]
Power Endurance Warm up 10:00 2 x 8 Shoulder Opener 2 x 5 Cuban press 3 x 5 Wall Squats 30m OH Walking Lunge (1 lap forward/backward per arm) Then: Teams: P1: OH Walking Lunge Both arms up, with KB or DB (While Partner Skis/Rows – same time) P2: 60 sec ski erg/row/ or airdyne […]
Strength/PowerWarm Up 10:00 ski erg3×5 Wall Squats3×10 Shoulder OpenersThen:KB Complex, twice through @ 20, 26#KB10x One Handed KB Swings (5/side)10x Around the World (5/direction)10x Figure 8’s (5/direction)10x Goblet Squats10x Push Squats10x Deck Squats10x OH Squats10x Halos (5/direction)10x Windmills (5/side)10x TGU (5/side)Then:Work up to 1RM on Clean High PullThen:3x Clean High pull @ 85% 1RM (115#) […]
Power Endurance KB Complex warm up 10 reps per movement, use warm up weight: One Handed KB Swings Around the World Figure 8’s Goblet Squats Push Squats Deck Squats OH Squats Halos Windmills TGU Then Work up to Clean & Jerk 5RM Then 5x Clean & Jerk + 90 sec Row all out + 2:00 […]
Power Endurance 10:00 Warm Up 3 x 5 Wall Squats 2 x 10 Shoulder Openers 2 x 5 Cuban Press 2 x 5 Goblet Squat Then Work up to Heavy FS Then 5 x 5 FS @ 5RM Then 30sec Row @ >150m pace + 90sec Rest During Rest player must complete 7x Burpee/Pull-up Player […]
Power Endurance Warm up: 10min C2 or Airdyne OR SKIERG! wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 10 sots 3 x 5 20x wall ball with 10# 20x ball slam with 10# then 10x C & J 25-45# 20x Pull Overs 20 – 30# 30x KB Swings @ […]