POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 push ups Then: 15m Flying Burpees 6x Box Jumps 60sec rest x 6 Then: 4×30/30sec squat/squat hold 4×30/30sec DBPP/OH hold Then: Rest 3 minutes Then: 10x (each side) side plank […]
Strength Warm up 10:00 C2 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 15m walking lunge 2 x 15m Oh walking lunge 2:00 30/30 DB PP 2 @ 10# Then: Warm up to heavy-ish TGU 6 x 2 TGU at 80-90% 1RM rest 2:00 between sets […]
Power Endurance 10:00 row/ski warm up 2 x 10 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Good Mornings 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then: 4x 30sec DB PP / 30sec OH hold 4x 30sec push up / 30sec plank hold 4x 30sec […]
Strength Endurance Warm Up: 5:00 AD 3×5 Wall Squats 2×10 Shoulder Openers 2×10 Pull-ups 2×10 Box Jumps 2×10 Push-ups Then: Pull-up + Deadlift @ BW (if reasonable) + Box Jump @ 18 – 30″ 10-9-8-7-6-5-4-3-2-1 reps of each Then: Push Up + Push Press @ 2 x 20 – 40# DB/KB 10-9-8-7-6-5-4-3-2-1 reps of each […]
Power Endurance 10:00 Warm Up 3 x 5 Wall Squats 2 x 10 Shoulder Openers 2 x 5 Cuban Press 2 x 5 Goblet Squat Then Work up to Heavy FS Then 5 x 5 FS @ 5RM Then 30sec Row @ >150m pace + 90sec Rest During Rest player must complete 7x Burpee/Pull-up Player […]