Power 10:00 warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility – hip opening, overhead 3 × 5 Wall squats 3 x 6 Goblet squats deep, hold and stretch 3 x 5 Squat jump Then: Work up to heavy clean (BB or KB) Then: 5x Clean + 10x Ball […]
Strength 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Single Arm OH walking lunge (each arm) Then: (KB Swing Snatch + Reverse TGU + Windmill) equals one rep. 4x per side Then: Work up to heavy Front Squat, then, 6 x […]
Strength Endurance 10:00 Warm Up 2 × 8 Shoulder Openers 2 x 5 Cuban Press Work on mobility 3 × 5 Wall Squats 2 x 8 Goblet Squats Then: Back Squat – Teams 5x BS @____# 3x BS increase weight 2x BS increase weight All reps no rest 1:1 work:rest with partner Person one goes, […]
Strength Endurance 10:00 warm up row/ski 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 5 (per arm) kb press and stretch Then: Work up to 50% 1`RM on Deadlift Then: 5 x 10 DL @ 50% 1RM In between rounds: DB/KB press strip set 40 reps […]
Strength Endurance 10:00 Warm up row/ski/airdyne 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 × 5 Wall Squat Then: 2 x 30sec/30sec Squat/Squat Hold “Rest” is bottom of the squat 2x 30sec/30sec DB PP/OH Hold Then: 30 sec Barbell or KB Push Press 30 sec FLR 30 sec rest x 8 rounds […]