Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30/30 DB PP (push and hold) 2x 30/30 Squat (squat and hold) then: 10x Pull Up + 20x Head Cutter + 30x Box Jump + 40x Proper Push ups + 50x […]
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 […]
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 […]
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 – […]
Strength + Power Warm up 10:00 C2/AD/Run 2 x 10 Shoulder openers 2 x 5 Y’s 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 SOTS w/PVC 30m Walking Lunges 30m OH Walking Lunges 2 x 5 Squat Jumps Then: Learn the Jerk. Warm up to 5RM. Then: 5 x 5 […]
Power Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2x 30/30 DB PP 2 x 5 Squat jump 2 x 10 KB Swing Then: Work up to heavy Jerk (barbell) or Push press (DB or KB) Then: 5x Jerk (or push […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 squat 2 x 10 KB Swing 2 x 5 tuck jump Then: Work up to heavy BB or KB clean Then: 5x Clean + 150m Row or Ski Rest 60 […]
Strength + Power 10:00 C2 or Airdyne 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats Then: Javorek DB Complex… 6x Hi-pull (from floor) + 6x Bent-over Row + 6x Hang Clean + 6x FSPP + 6x OHS (Single Arm, 3 each side) + 6x Push Plank […]
Power 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 Good Morning 3 x 5 Squat Jump Then: can do single leg weighted step up with a speed component if jump not ok for athlete. 5x Box Jump 20” box 5x Box Jump […]
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 […]