10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 5 SLSLDL. Per side 2 x 5 Squat Jumps 2 x 5 push ups THEN: 10x Weighted Walking Lunge, total steps 5x Bench Press/Chest Press – can […]
Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat jumps 2 x 5 Tuck jumps Then: Warm up to clean heavy-ish (can be with KBs or BB) Then: 5x Cleans 8x Box Jump 100m ski/row (hard!) 60sec rest 5 rounds Then: 8x […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 3 x 5 Squat Jumps Then: Warm up to Deadlift not too heavy Then: 5x Deadlift 8x Box Jump x 5 rest […]
PE/SE 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 5 Push Ups 2 x 5 Squat Jumps Then: 10 – 1 Ladder of each Bench Press Goblet Squat Box Jump (10/10/10, 9/9/9, 8/8/8, 7/7/7…) Rest as needed, if […]
Power Endurance, Strength 10 min warm up 2 x 10 shoulder openers 2 x 5 cuban press Mobility work 3 x 5 wall squats 3 x 6 goblet squats 2 x 10 push ups 2 x 15m walking lunge 2 x 15m OH walking lunge Then: 20 Cal Airdyne + 10x Kb Chest Press+ 5x […]
Power 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 Squat Jump Chest opening on Foam roller or bench Then: KB Swing + Floor Press (or) Bench Press Ladder The swing should be as heavy as the athlete can stabilize and chest press […]
Strength 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 5 Push up Chest opening and OH mobility on Foam roller or bench Then: Work up to heavy Bench Press: Then: 5 x 5 Bench Press In between sets 10x single leg explosive step-up […]
Power Endurance Warm up 5:00 C2/Airdyne and 5:00 “Catch” with 14# Med Ball Then: 20 Wall Ball 10# 20 Ball Slam 20# 10 Pull Ups 10 Push Ups Repeat x 2 Then: Bench Press + Burpee Pull Up Ladder 10/1 – 1/10 Rest 5:00 Then: P1: 30m Seated Sled Pull @BW P2: KB Swing @ 30 […]
Strength 10:00 either Airdyne/C2 3 x 5 wall squat 2 x 10 shoulder openers 3 x 8 goblet squats 3 x 5 single leg OTB 3 x 5 push ups 3 x 10 ball slams 15# Then: Dead Lift work up to 85-90% 1RM 5 x 3 @85% 1RM DL Rest 2:00 between sets Then: […]
Strength10:00 easy jog/bike 3 x 5 Wall squat 3 x 10 Squat 2 x 10 each OH reach, Chest openers 3 x 5 Goblet Squat Then: Deadlift Strength Ladder 10 reps @ 95# 9 reps @ 115# 8 reps @ 135# 7 reps @ 155# 6 reps @ 175# 5 reps @ 195# 4 reps […]