Strength #9 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 6 Deep Goblet Squat with hip opening Then: 6x Head cutter 5x Pull ups X5 Rounds, rest as necessary Then: 8x Burpee 10x Weighted Sit […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 Good Morning 3 x 5 Squat Jump Then: can do single leg weighted step up with a speed component if jump not ok for athlete. 5x Box Jump 20” box 5x Box Jump […]
Power Endurance10:00 Warm up row/bike/ski erg2 x 8 Shoulder openers2 x 5 Cuban press3 x 5 Narrow wall squat2 x 5 Squat jumpsThen:10x Accelerating Back Squat (bar + 30# of chains) + 60 secs mtn climbers + 30 secs restx 4Then:10x BS Good Mornings @ 45# + 10x Anchored Leg Raises/GHDx 4Then: Cool DownAthletes: Ants, Johann, […]