10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility – hip 3×5 wall squats 2 x 5 push up Then Work up to heavy chest press/bench press weight, make sure athlete gets a spot as necessary. Can be bench or bosu 5x Chest press 10x Ball Slam x 5 then: […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench OH Mobility – OH Reach floor or bench Then: Heavy weighted Step up. Find appropriate weight, Kbs or Dbs held in hands at sides. 5x […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m OH walking Lunge (forward/backward each side) 3 x 5 Squat Jumps Then: 10x Goblet Squat (moderately heavy) 10x DB Push Press 60sec OH Plate Hold 30-60sec Rest x 5 rounds Then: […]
POWER 10:00 Warm up 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: 5x Box Jumps @ low box 5x Box Jumps @ medium box 5x Box Jumps @ high box x 4 Rounds, rest […]
Strength 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 2 x 30m Tactical Lunge Then: Warm up to ~heavy Front Squats (3 rep weight) Then: 6 x 3 Front Squat […]
Strength 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 8 Goblet Squats – deep, hip opening, focus on posture 3 x 5 Squat jumps Then: Warm up to Back Squat bar + chains – heavy-ish see below Then: 6 x […]
Strength 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 8 DB PP 3 x 3 per side single leg ass to bench squats Then: 10x Heavy Weighted Walking Lunge (total steps so 5 per leg) – hold weight at sides […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m OH walking Lunge – forward backward each side 3 x 3 per side maxercist row Then: Warm up to heavy TGU Then: 2x TGU per side – heavy 3x Strict Pull Ups […]
Strength 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 2 x 30m Tactical Lunge Then: Warm up to Front Squat 5 rep weight (about 75% of 1RM) Then: 5 x […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 8 good mornings 2 x 5 SOTS press with PVC 3 x 3 per side single leg ass to bench squat Then: Warm up to heavy SLSLDL – BB or KB […]