Workouts

 
July 2020
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In the Gym March 10th

Power Endurance

Warm up 10min C2/Airdyne
Then: KB complex…
10x One arm KB Swing + 10x One arm Push Press each side + 10x Figure 8’s + 10x Goblet Squat + 10x KB Snatch + 10x One arm OHS each side + TGU 3 per side
Then:
50x FS PP @ 65# BB
50x Wall Ball 10-20#
50x Ball Slam 15-25##
Then:
6 – 1 pull up ladder x 3

 

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In the Gym October 12th

Power Endurance

10min warm up
Then:
2 x 10 Shoulder Opener
2 x 5 Wall Squat
2 x 5 Goblet Squat
2 x 5 SOTS/OHS Combo
Then:
10x Strict Press @ 35 – 55# +
60sec Row/Ski/Airdyne (hard) +
60sec Rest
Ten Rounds
Keep intensity consistent or increase for all rounds
Then:
60sec at each of the following stations @ 30 – 50# KB:
R1: Round-The-Waist
R2: Figure 8
R3: Clean & Jerk
R4: Step-up

Three Rounds (i.e. 12 minutes)

Player cannot put KB throughout
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