Strength
10:00 Warm Up C2 Row/Ski
Wall squats 3 x 5
Goblet squats 2 x 10
Shoulder openers 2 x 10
SOTS 3 x 5
Wall squats 3 x 5
Goblet squats 2 x 10
Shoulder openers 2 x 10
SOTS 3 x 5
Then –
Work up to Heavy Front Squat
2 x 5 @ 50% 1RM FS
2 x 4 @60% 1RM FS
2 x 3 @70% 1RM FS
2 x 2@80% 1RM FS
4 x 1 @ 90% 1RM FS
Rest 2 – 3 min between sets above 80%
2 x 5 @ 50% 1RM FS
2 x 4 @60% 1RM FS
2 x 3 @70% 1RM FS
2 x 2@80% 1RM FS
4 x 1 @ 90% 1RM FS
Rest 2 – 3 min between sets above 80%
Then –
Work up to Heavyish Jerk, at weight you can do 5 good reps with
Work up to Heavyish Jerk, at weight you can do 5 good reps with
Then –
5 x 5 Jerk
5 x 5 Jerk
Rest 1-2 min between sets
Then –
Cool down with Mobility, Foam Rolling
Athletes: Ryan, Betsy
