Recovery Day10min easy pace C2 rower/ski erg2×5 Wall Squat2×10 Shoulder Openers 2×10 Squat2×5 Goblet Squat 26#Then10-1/1-10 Ladder: FS @ 65# + Strict Pull-Up (10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps slow and steady pace)Then30x Step Ups 2 @ 20 KB in FC (15 per leg) + 500m row/ski erg (recovery pace 2:10) x 3 […]
Power Endurance 10:00 Easy jog 3×5 Wall Squats 3×10 Shoulder Openers 10x OH Reach, Chest Openers on foam roller Toss Med Balls 5:00Then: 25m Lunge 2KB @ 45# in FC position + 25m Bear Crawl 2DB @ 30# x2 rounds Then: 2x 25m OH Walking Lunge @ 85# BB Then: 10 – 5 Front Squat […]
Power Endurance10:00 row/ski/run3×5 Wall Squats3×8 Shoulder Openers3×5 Cuban Press3×8 Goblet SquatsThen:DB/KB Complex6xDL + 6xHi Pull + 6xBO Row+ 6xFSPP + 6xSplit Jump + 6xPush Ups x 3 rounds, increase weight each round2 @ 15#, 2 @ 20#, 2 @ 25#Then:Clean + FS + PP @ 65# + 5x push ups6 rounds no rest for timeThen:2x (1-6) […]
Strength Warm up 10:00 yoga/jog/jump rope Wall Squats 5 x 5 work on form Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB Shoulder Openers 2 x 10 OHS + SOTS with PVC 3 x 5 Then: Work Up to 1 RM on FS In the usual […]
Power Endurance 10:00 C2/AD/jump rope 3×5 wall squats 2×10 shoulder openers 2×10 OH lunges then – Olympic Complex 6 reps of each…DL + BOR + Clean + FS + PP + BS + push ups x 3 rounds, increasing weight each time then – 500m Row + 30 push ups + 1:00 split jumps + […]
Power + Supplemental Warm up:10min C2 Wall Squats 3 x 5 Squats 2 x 10 Squat Jumps 3 x 5 Warm up to Clean Hi – Pull Then: Workout: 15x Clean Hi-Pull @ 60% 1RM + 4:00 minute Row @ >1000m Pace + 1:00 minute Rest Two Rounds Then: 5 minute Intermission (including 2nd-1min Rest […]
Power Endurance Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 OH Walking Lunges 2 x 10 Then: 100x Front Squat at 65# + 100x Wall Ball @ 20# +100x Ball Slam @ 20# 5:00 rest 500m Row (= 25 Plank Pull) + 35 Ring Dip + 45 […]
Strength + supplemental Warm up 10:00 jog/bike/jump rope Wall Squats 5 x 5 Goblet Squats 2 x 8 Shoulder openers 3 x 5 OHS + Sots 3 x 5 with PVC Then – Front Squat- work up to your 1RM, based on your Deadlift you should be able to go heavier, let’s see ( : […]
Power Endurance Warm up carrying stuff for 10 min Then: 100m farmers carry with KB 2 @ 35-50# + 100m holding 45# plate over head + Wall Squat 5 x 5 Then: 6x Front Squat @ 80% 1RM + 25m heavy rope pull @ 125# 4 rounds (rest as necessary) Rest 3:00 Then: 6x OHS […]
Power Warm up: 10min Airdyne or C2 4 x 5 Wall Squats Then: 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Clean 6x Front Squat 6x Push Press 6x Push Up Do all in a row without letting go of bar, 3 sets, rest 2:00min btw sets, increasing weight each round. 45, […]