Strength/Power
Warm Up 10:00 ski erg
3×5 Wall Squats
3×10 Shoulder Openers
Then:
KB Complex, twice through @ 20, 26#KB
10x One Handed KB Swings (5/side)
10x Around the World (5/direction)
10x Figure 8’s (5/direction)
10x Goblet Squats
10x Push Squats
10x Deck Squats
10x OH Squats
10x Halos (5/direction)
10x Windmills (5/side)
10x TGU (5/side)
Then:
Work up to 1RM on Clean High Pull
Then:
3x Clean High pull @ 85% 1RM (115#) + 250m Row (all efforts between 52-57secs)
x8 rounds, 2:00 to complete each round
5:00 “intermission”
Then:
10x KB Swings @ 62# + 30 secs AD (13+cal efforts)
2:00 per round
6 rounds
Then:
10 – 1 Ring Push Up Ladder
Cool Down
Athletes:
Ben, Michael, Ryan
