POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30/30sec DB PP / OH hold 2 x 30/30sec Air Squat/Squat hold Then: Warm up to heavy-ish Squat Clean (BB or KB) Then: 5 x 5 Clean Rest 90sec between sets, […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet Squats 2 x 30m Tactical Lunge Then: 8x Heavy-ish KB Swings 5x per side Weighted Step Ups Rest 60sec x 5 Then: 3x RMM (heavy) 300m ski/row hard 90sec […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 6 goblet squat Then: Warm up to Heavy Back Squat (for 3 reps) Then: 6 x 3 Back Squats Rest 2 minutes between sets, During rest, complete 5x Side Plank […]
Nov 6 Power 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2×5 OHS + SOTS 3×5 single leg squat to bench 3×5 squat jumps Then: warm up to 5RM Jerk /Push Press (BB/KB/DB athletes choice) 5 x 3 Jerk or Push press athlete’s choice BB/KB/DB Then: […]
November 3rd Power 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press Mobility Work 3 x 5 wall squat 2 x 5 Squat Jump Then: KB Swing + Floor Press BB or DB The swing should be as heavy as the athlete can stabilize and chest press heavy as well, same […]
Power October 31 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 10 KB Swing Then: Work up to heavy Power Clean, if not yet ready for BB clean athlete can do a heavy KB clean Then: 8x Power Clean 10x KTE rest as necessary […]
October 28th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 slsldl with KB for warm up Then: 10x weighted walking lunge 5 per leg, heavy – weight in farmers carry, DBs or Kbs 10x Body Row can be both arms or 5x per […]
October 25 Strength 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 ass to bench squat Then: find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x Med Ball Sit throw to partner or […]
October 19 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30m Tactical Lunge x 2 2 x 10 Good Morning Then: Work up to heavy SLSLDL BB or KB (some folks did split squat instead) Then 3x SLSLDL per leg (Split Squat) 10x KB Spike Swing […]