Power Endurance
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 x 5 wall squat
2 x 15 Ball Slams
2 x 20 KB Swing
2 x 20 Push Press
Then:
20x OHS +
20x GHD Sit up +
30x Front Squat +
30x KTE +
40x Back Squat Bar + chain +
40x Atomic Sit up +
50x Air Squat +
50x Sit up (feet can be anchored)
Rest 5:00
Then:
2 x 1:00 all out on the AD
Rest 3:00 between each
Then:
Cool down
Strength
10:00 AD/C2 Warm Up
3 x 5 wall squats
3 x 8 goblet squats
2 x 10 shoulder openers
3 x 5 SOTS
3 x 10 DB PP
Then-
Front Squat Strength Ladder
2×5 @50%1RM
2×4 @60%1RM
2×3 @70%1RM
2×2 @80@1RM
5×1 @90%1RM
Rest 2-3 minutes after 80%
Then-
Warm up to heavy bosu DB chest press, 3RM
5×3 @3RM
Then –
3:00 FLR
Then –
Cool Down
Warm up :10min
2 x 10 Shoulder Openers
2 x 5 Cuban Press
Mobility work
3 x 5 Wall Squat
2 x 10 Goblet Squat
2 x 5 SOTS press
30m OH Walking Lunge
Then: Workup to Heavy TGU with Barbell
2 x 5 @ 50% each side
2 x 4 @60%
2 x 3 @70%
2 x 2@80%
1 @ 90%
5 x 1 @ 90%
Rest 2 min between sets above 80%
Rest 5:00
then
a quickie: 30m Bear Crawl + 20x Whip Smash
x 4
then
50 cal all out on Airdyne + 5:00 min rest
x 3
Power Endurance
10:00 Warm Up Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 OHS + SOTS w/PVC
3 x 10 Band shoulder work
Then:
10x DL (light) + 20x Ball slam +
10x FS (light) + 20x Wall ball +
10x OHS (light) + 20x Med ball toss
3 – 5 rounds
Cool Down