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 […]
Strength/Strength EnduranceWarm up 10:00 C2/airdyne/ski erg3 x 5 Wall Squats3 x 5 SOTS2 x 10 OH Walking Lunge2 x 5 Tuck JumpsThen:Work up to 85% 1RM OHSThen, 6 x 3 OHS @ ?2:00 rest between setsThen:Ring Dip/Box Jump Ladder @ 28” box10 – 1/1-10Then:Practice KB Snatch Cool DownAthletes: Seth, Ian, Lindsay, Michael
Strength/PowerWarm up 10min airdyne3 x 5 Wall Squats3 x 5 Squat Jumps3 x 5 Tuck Jumps20 Box jumps @ 18”Then:Work up to 1RM on Snatch High Pull Then: 6 x 2 Snatch High Pull @ 90% 1RMThen: Bench Press Ladder 10 – 1 Handstands for time x 2, 60sec rest between efforts Box Jump Ladder […]
Power Endurance10:00 row/ski/run3×5 Wall Squats3×8 Shoulder Openers3×5 Cuban Press3×8 Goblet SquatsThen:DB/KB Complex6xDL + 6xHi Pull + 6xBO Row+ 6xFSPP + 6xSplit Jump + 6xPush Ups x 3 rounds, increase weight each round2 @ 15#, 2 @ 20#, 2 @ 25#Then:Clean + FS + PP @ 65# + 5x push ups6 rounds no rest for timeThen:2x (1-6) […]
Power 10:00 Warm Up AD/C2 3 x 5 Wall Squats 2 x 8 Shoulder Openers 3 x 5 Squat Jumps 3 x 5 Tuck Jumps 4 x 10 OH Walking Lunges 2 x 15 Ball Slams Then: 20x Split Jumps (10/leg) + 25m sprint + walk back 25m 5 rounds Then, 3:00 rest Then: 10/1 […]
Power + Supplemental 10:00 warm up Then: 3 x 5 Wall Squats 3 x 5 Cuban Press 2 x 10 Shoulder Openers 4 x 10 OH Walking Lunge 30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between 3 x 5 Squat Jumps Then: 8x Hang Clean […]
Power 10:00 Airdyne warm up 3 x 5 wall squats 2 x 8 goblet squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then: 20 rounds of… 24” box jump + broad jump + jump over 18”box + broad jump (each jump goes into the next) Rest 4:00 Then: 10 rounds of… 10x […]
Strength Warm up 10:00 yoga/jog/jump rope Wall Squats 5 x 5 work on form Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB Shoulder Openers 2 x 10 OHS + SOTS with PVC 3 x 5 Then: Work Up to 1 RM on FS In the usual […]
Power Endurance Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 OH Walking Lunges 2 x 10 Then: 100x Front Squat at 65# + 100x Wall Ball @ 20# +100x Ball Slam @ 20# 5:00 rest 500m Row (= 25 Plank Pull) + 35 Ring Dip + 45 […]