STRENGTH 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 Heavy Deadlift Then: 6 x 3 Dead Lift Rest 2min between sets Then: 12x GHD […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU + 5x Ring Push up or regular push up. 4x TGU + 5x Ring Push up or regular push […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 slsldl with KB Then: Work up to a heavy DL heavy for 5 reps Then: 5 x 5 Deadlift Complete 5 Strict press between sets of Deadlift Then: 8x Heavy […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 squat jumps 4x 30/30 machine of choice Then: IWT 10x Cleans (or Head Cutter Snaps) 500m ski or row go hard 🙂 2min rest 3 rounds Then: 6x Push Press […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats Then: 6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 Push Up Then: Teams! P1 – 30m Bear Crawl P2 – Continuous RMM until Bear Crawl is complete Switch players 4 rounds Then: Teams! 2000m in 500m installments: Each player […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 × 5 OHS + SOTS 3 × 5 single leg squat to bench 3 × 5 squat jumps Then: Warm up to 5RM Jerk/Push Press (BB/KB/DB athletes choice) Then: 5x Jerk/PP 7x […]
Power 10:00 warm up + mobility work 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 OH Wall squat with PVC Then: KB Swing Snatch + OH squat (single arm): athlete does a switch snatch to get KB in OH position then does a over head […]
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 OH mobility floor or bench Then: KB or BB Clean + Push Press 10-1 Ladder Same weight: clean will be light, focus should be on form always but also speed on […]
Power 10:00 warm up + mobility work 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 squat jump 2 x 5 tuck jump Then: 10x Heavy Goblet Squat 10x Weighted Split Jump – 5 per leg 15m HEAVY Standing Sled pull Rest as needed 6 rounds […]