STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 slsldl with KB Then: Work up to a heavy DL heavy for 5 reps Then: 5 x 5 Deadlift Complete 5 Strict press between sets of Deadlift Then: 8x Heavy […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 Maxercist row 2 x 10 KB Swing Then: Work up to heavy BB Clean, if not yet ready for BB clean athlete can do a heavy KB clean with 2 […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 × 5 OHS + SOTS 3 × 5 single leg squat to bench 3 × 5 squat jumps Then: Warm up to 5RM Jerk/Push Press (BB/KB/DB athletes choice) Then: 5x Jerk/PP 7x […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good morning then: Pull-up + Deadlift @ 30 – 50% of 1RM (light – warm up weight) + Box Jump 10-9-8-7-6-5-4-3-2-1 reps of each rest 5:00 – put toys […]
October 12th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the […]
Strength + Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5 x 5 Deadlift 10x Pull Up between deadlift sets […]
Power 10:00 warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility – hip opening, overhead 3 × 5 Wall squats 3 x 6 Goblet squats deep, hold and stretch 3 x 5 Squat jump Then: Work up to heavy clean (BB or KB) Then: 5x Clean + 10x Ball […]
Strength + Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30 OH walking lunge (forward/backward each arm) Then: Work up to heavy TGU Then: 6 x 2 TGU, rest some between sets Then: 10x Halo (each direction) 10x Ball Slam 10x […]
Strength 10:00 Row/Ski 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility, Stabilization work 3 x 5 Wall Squats 3 x 6 Goblet Squats, deep, hold at bottom Then: Work up to 3RM Front Squat Then: 3x Front Squat + 10x box jump x8 rounds, rest 60-90 seconds between rounds Then: 10 – […]