Power Endurance 6-way Javorek DB Complex: Hi-pull (from floor) + Bent-over Row + Hang Clean (basically a cheat curl) + FSPP + OHS & SOTS Press combo + Push-up with One-arm Row Six reps of each, non-stop Three sets, increasing weight @ 2×20#, 2×25#, 2×30# Then: Warm up to: 3x DL @ + 5x Box […]
Power Endurance Warm Up 10:00 2 x 5 Y’s, Reverse Flys, Pull Downs 3 x 5 Wall Squat 2 x 5 Squat Jump 2 x 5 Tuck Jump Then: Clean/FS/PP (with Barbell) 2x 5/5/3 @ 45# 2x 4/4/3 @ 55# 2x 3/3/2 @ 65# Finish all sets only rest is changing weight Then: 8x F.S.P.P @ […]
Power Endurance warm up 10:00 C2 2 x 10 shoulder Openers 3 x 5 cuban press 4 x 8 push ups 5 x 5 wall squats Then: 1 – 6 pull up ladder x 3 Rest: 1 – 6 dip ladder x 3 Then: 10x DB PP 20/30# 10x Med Ball Throw @ 14# 250m […]
Strength/Strength Endurance 10:00 C2 row then 3×10:00 30/30s C2 row Then: Z Press @55# 1:00, One Z press every 10 secs for a min, lock out the weight as the rest between Z press. rest 1:00 x 6 rounds Then 10 – 1 – 10 squat ladder with 45# plate on back in Back Squat position. […]
Power Endurance 10:00 C2 row 10:00 Airdyne Then: One warm up round of 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat 6x Push Up @ 75# try to NOT put the bar down. Then, WO: 6 way BB Complex @ 95# […]
Strength 10:00 C2/AD/Run Wall Squats 3 x 5 4×20 Lunge (10m forward, 10m backward) 3×10 Box Squats depth/hip opening work 3×10 goblet or KB DL; heavyish 50, 55, 60# 5×5 OTB @18″ box Then Warm up to: Back Squat Step Up 18-20″ Box 6 x 3 per leg @ 65-85#? (3RM) rest 2:00 between sets […]
Although I am a woman I feel this way about my call to duty in life, at least in the way I live. I make no pretense to say I have even come close to sacrificing what soldiers do, but I want to be “the one” people can trust in and believe in. And that is […]
Last mountain bike ride up high. 3 hours of fun, then one wrong turn and mudfest. If it’s a long ride we seek it will be down in the Grand Junction area, winter is upon us in the RFV. Athletes Training: Robbie and Carolyn
When you are the guide, teacher, mentor, instructor…it is wise to continue to be a student. Today I was the student. Helicopter flight lesson #1 – Thank you JF.