Strength/Strength Endurance10:00 either Airdyne or C23 x 5 wall squat2 x 10 shoulder openers3 x 8 goblet squats3 x 5 single leg OTB3 x 5 push ups3 x 10 ball slams 15#Then:Dead Lift work up to 85-90% 1RMThen:5 x 3 @85% 1RM DLRest 2:00 between sets; During rest, complete 15m sled pull, plank positionThen:Strict Press work […]
Power Endurance10:00 C2 row10:00 AirdyneThen:One warm up round of 6 way BB Complex6x Deadlift6x Bent Over Row6x Hang Clean6x Front Squat6x Push Press6x Back Squat6x Push Up@ 75# try to NOT put the bar down.Then, WO:6 way BB Complex @ 95# + 1000m Ski Ergrest 4:006 way BB Complex @ 115# + 1000m Ski Ergrest […]
StrengthWarm up: easy 20min jogWall Squats 3 x5Goblet Squats 2 x 10Shoulder Openers 2 x 10SOTS 3 x 5Then:Workup to Heavy-ish TGU – 70/80% 1RM1 x 3 @ 20#1 x 2 @ 26#1 x 1 @ 30, 35, 40, 45#6 x 1 @ 45#Then:10 – 1 Bench Press Ladder Start at 50% 1RM (65-110#), work up […]
Strength Endurance / Power Endurance Warm Up 3 x 5 wall squats Then – Lets try a LIGHT!! Olympic Complex 6x each Dead Lift BO Row Clean Front Squat Push Press OHS or Back Squats 3 rounds, @ 65, 85, ???# Then – Bench Press @ 135# + Pull Ups + Seated Military Press with […]
Strength 3 x 5 Wall Squats 3 x 10 Goblet Squats 2 x 10 Shoulder Openers 10 x Y’s, 90/90s, Pull Downs (cross over symmetry) 2 x 10 Good Mornings then: Deadlift Strength Ladder: 10 reps @ 75# 9 reps @ 85# 8 reps @ 95# 7 reps @ # – fill in the blanks […]