Strength Endurance10:00 Warm Up on Airdyne3×5 Wall Squats3×8 Shoulder Openers3×10 Y’s, T’s, 90/90’s on Cross-Over Symmetry Bands3×5 Goblet SquatsThen:Barbell Complex6x Deadlift6x Bent Over Row6x Hang Clean6x Front Squat6x Push Press6x Back Squat6x Push Up3 Rounds, increase weight each round (45, 55, 65# BB)Then:5x (5x Weighted Lunge + 5x Push Press) x4 RoundsLater:Easy 5k ~25min Athletes: Macky, […]
Warm up: AD or C2 10 min 3 x 5 Wall Squats 2 x 10 Goblet Squats 3 x 5 BSSU Then: Deadlift – work up to 1RM REST 2 – 3 min between efforts at or above 80%; 10 @ 95 5 @ 135 3 @ 165 1 @ 185 1 @ 205 1 […]
Power Endurance KB Complex warm up 10 reps per movement, use warm up weight: One Handed KB Swings Around the World Figure 8’s Goblet Squats Push Squats Deck Squats OH Squats Halos Windmills TGU Then Work up to Clean & Jerk 5RM Then 5x Clean & Jerk + 90 sec Row all out + 2:00 […]
Strength + supplemental 10:00 Row/ski erg/bike/jog Shoulder Openers 2 x 10 Wall Squats 3 x 5 Goblet Squats 3 x 8 heavy focus on hip opening Squat Jumps 2 x 5 Box Jumps 2 x 5 Foam Roller Stance Squats 2 x 10 Perfect Push Ups 5 x 5 Then Warm up to 1RM on […]