POWER 10:00 Warm up ski/row 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 5 squat jumps 2 x 5 tuck jumps Then: Warm up to clean heavy-ish Then: 5x Cleans (can be with KBs or BB) 150m ski/row (hard!) 60sec rest 5 rounds […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 per side 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 […]
Power Warm Up 10:00 row/ski/airdyne 2 × 10 shoulder openers 2 × 5 OHS+SOTS combo 3 × 5 wall squats 3 × 5 goblet squats 2 × 10 ball slams 2 × 5 squat jumps Then – Work up to BB Clean 4@ 3@ 2@ 2@ Then – 6 × 2 @ Then – 8x […]
Power + Supplemental Warm up 10:00 2 x 8 shoulder openers 2 x 5 Cuban press 3 x 5 wall squat 30 m Tactical Lunge 2 x 5 SOTS with PVC Then: 3 x 8 Front Raise 3 x 8 Lateral Raise 3 x 8 Reverse Fly Then: 5x BB Clean + 20x KB Spike […]