Power Endurance Warm up 10 min Jog then Wall squats 3 x 5 Goblet squats 3 x 8 A-T-Bench 3 x 5 Push ups 3 x 5 then 10 – 1 Ladder Push plank Row 2 DB 15-35# + Front Squat @75-135# then Med Ball Sit Toss 5 x 10 @ 18# ball Cool Down
Power Endurance 10:00 jog/bike 2 x 10 Shoulder Openers 8 x XSym Y’s, Flys, Rows 3 x 5 Wall Squat 3 x 6 Goblet Squat 3 x 5 Squat Jumps Then: Clean/Front Squat/Jerk: 2x 5/5/3 @ 70% (of C&J) 2x 4/4/3 @ 75% 2x 3/3/3 @ 80% Then: 8×2 Front Squat @ 80-85% 1RM Rest […]
Power 10:00 Warm Up 3×5 Wall Squats 10x OH reach, chest openers Then: 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Lunge in place (3 per leg; hold BB in back squat position) Do all in a row without letting go of bar, […]
Strength + Supplemental Warm up 10:00 3 x 5 Wall squats 3 x 8 Strict OH press 3 x 8 Shoulder openers 3 x 8 Goblet Squats @40#, 50#, 60# KB 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Work up to 2RM Front Squat Then: 2x FS @ 80%1RM + 5x Box […]
10 min warm up C2/AD 2 x 8 shoulder openers 3 x 5 wall squats 2 x 10 goblet squats 2 x 20 kb swing then: 7:00 30/30 Mtn Climbers – rest in plank 2:00 rest 7:00 30/30 Step ups 18/20″ box 2 @ 26# KB do not put KBs down 2:00 rest 7:00 30/30 […]
10:00 warm up 2 x 5 Cuban press 2×5 Wall Squat 2×6 Goblet Squat 30m OH Lunge Then: Front Squat Strength Ladder: 10 reps @ 30% 1RM 9 reps @ 35% 1RM 8 reps @ 40% 1RM 7 reps @ 45% 1RM 6 reps @ 50% 1RM 5 reps @ 55% 1RM 4 reps @ […]
Strength Wall Squat 3 x 5 Bench Squat 5 x 5 Shoulder Openers 2 x 8 FLR 3 x 60 sec OHS + SOTS w/PVC 3 x 5 Pull ups 5 x 5 Then Work up to 1RM Max Front Squat 8 @ 5 @ 3 @ 1 @ 1 @ then 6 x 2 […]