StrengthWarm up: easy 20min jogWall Squats 3 x5Goblet Squats 2 x 10Shoulder Openers 2 x 10SOTS 3 x 5Then:Workup to Heavy-ish TGU – 70/80% 1RM1 x 3 @ 20#1 x 2 @ 26#1 x 1 @ 30, 35, 40, 45#6 x 1 @ 45#Then:10 – 1 Bench Press Ladder Start at 50% 1RM (65-110#), work up […]
Power Warm up 10:00 yoga, jogging, jump rope Then: 3 x 5 wall squats 3 x 5 KB Press Bell Up 2 x 10 Shoulder Openers 4 x 10 OH Walking Lunges 8 – 10# 3 x 5 Squat Jumps Then: Work up to 3 RM on the Power Clean 6 x 3 Power Clean […]
Strength Endurance / Power Endurance Warm Up 3 x 5 wall squats Then – Lets try a LIGHT!! Olympic Complex 6x each Dead Lift BO Row Clean Front Squat Push Press OHS or Back Squats 3 rounds, @ 65, 85, ???# Then – Bench Press @ 135# + Pull Ups + Seated Military Press with […]
Power Endurance Warm up 10:00 2 x 5 wall squats 2 x 5 shoulder openers 2 x 5 cuban press Then: KB FR Squats Squat Jumps Walking Lunges FC Forward & Backward Burpees 2 x 10 of each Then: KB Swings @ 50# + Lunge or Split Jumps 50, 40, 30, 20 of each Then: 1x […]
Power Warm up 10:00 C2/AD Wall Squats 3 x 5 Squat Jumps 3 x 5 BSSU 3 x 3 per leg Then 10 split jumps + 25m sprint + 20 split jumps + 25m sprint + 30 split jumps + 25m sprint 90 sec rest 5 rounds Then 30 + 20 + 10 reps of […]
Strength 10:00 warm up 3 x 5 wall squats 3 x 10 Shoulder openers Then: 5x Pull Up 5x Chin Up 5x Plank Row 3 rounds Then: Clean + FS + OH Press 5 + 10 + 15 + 20 + 15 + 10 + 5 reps of each Then: Bench Press Strip Sets Max […]
Power Endurance 10:00 warm up 2 x 5 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 10x DB PP x 2 then HSPU Ladder 10 – 1 (or handstand Holds) Then 10x Bench Press + 20x Whip Smash x 5 Then 6:00 30/30 row, real time based on 500m time or […]
Strength/Power 10 min row/airdyne/ski erg/jog Wall Squats 3 x 5 Goblet Squats 3 x 10 Cuban Press 3 x 5 OH Reach, Chest Openers x 10 each Push Ups x 10 then Bench Press Strength Ladder: 10 reps @ # 9 reps @ # 8 reps @ # 7 reps @ # 6 reps @ […]
Warm up: 10min C2 or Airdyne wall squats 3 x5 goblet squats 2 x 10 shoulder openers 2 x 10 Off The Box 5 x 5 then: Warm up to BW Bench Press if appropriate, if not use weight that works: Bench Press @ BW (or ?) + Burpee 10/1, 9/2, 8/3, 7/4, 6/5, 5/6, […]
10:00 Warm Up 2 x 5 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 10 DB PP Then: HSPU Ladder 10 – 1 (or handstand Holds) Then: 10x Bench Press + 20x Whip Smash x 5 Then 6:00 30/30 real time based on 500m time or 20/10 Band Sprints […]