Power 10:00 warm up + mobility work 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 […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 maxercist row Then 10x Heavy Weighted Walking lunge (5 steps per leg) 10x KB Swing 5 rounds Then: 1 – 10 Pull Up Ladder Complete 20x mtn climber (total leg […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Deep Goblet Squat 3 x 5 SOTS Press 2 x 5 OH wall squat, facing wall with PVC Then: Work up to heavy-ish OHS Then: 6 x 3 OHS rest […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Weighted Split Squat, weight held in Front Rack, two Kbs or one DB. 3 per leg, (heavy) 8x Body row 5x KTE or GHD Sit up 6 […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU, can use swing snatch to get weight overweight if starting from standing. Then: 2x TGU […]
October 3rd 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS – if appropriate otherwise use this to teach and gain mobility with light weights. Then: 6 x 3 OHS rest […]
Power Endurance Warm up: 5:00 Airdyne, each minute a little harder 5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec Then: 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squat 3×8 DB PP Then: 5x KB Swing + 5x Goblet Squat + 10x KB Swing + 10x Goblet Squat + 15x KB Swing + […]
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 Endurance 10:00 Bike/Jog 2 x 8 Shoulder Openers 3 x 5 Y’s and Cuban Press 3 x 5 Kb OH Press + Stretch 3 x 5 Wall Squats 30m OH Walking Lunge Then: 10 – 1 Ladder of each (10/10/10/10, 9/9/9/9…) Plank Pull – strict, full ROM, bar to chest Pull Over Reverse Fly Barbell Push […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (or DB/KB) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat (if DBs […]