Strength 10:00 AD/jump rope/row 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall squats 2 x 10 Squats 2 x 5 OHS+SOTS combo 3 x 3 (per leg) Single Leg OTB Squats Then: Work up to heavy SLSLDL 4/leg @ 3/leg @ 2/leg @ 2/leg @ ??? Then: 5 x […]
Power 10:00 ski/row/airdyne warm up 2 × 8 shoulder openers 2 x 5 cuban press Extra work on mobility 3 × 5 wall squats 2 x 5 squat jumps 30m tactical lunge x2 Then: Work up to back squat, not too heavy (see below) Then: 5x Back Squat, hold 3 seconds at the bottom of […]
Power 10:00 Warm Up Bike/Ski Erg/Row 2 × 8 Shoulder Openers 2 x 5 Cuban Press Mobility work 3 × 5 Wall Squats 3 x 6 Deep Goblet Squat Then: Warm up to heavy Front Squat Then: 5x Front Squat + 15m HEAVY Sled Push x 5 rounds, rest as needed to maintain perfect form […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Mobility work 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 or Push Press (BB/KB/DB athletes choice) Then: 5x Jerk/PP […]
Power Endurance + Strength Endurance 10:00 Warm Up Row/Ski/Airdyne 2×8 Shoulder Opener 2×5 Cuban Press Extra Mobility Work 3×5 Wall Squats 2×10 Good Mornings Then: Barbell Complex…6 reps of each movement, don’t put bar down except to change weight Dead Lift Bent Over Row Hang Clean Front Squat Push Press Back Squat Push Up (on […]
Power 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 Squat Jump Chest opening on Foam roller or bench Then: KB Swing + Floor Press (or) Bench Press Ladder The swing should be as heavy as the athlete can stabilize and chest press […]
Power Endurance 10:00 warm up ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 good morning OH mobility floor or bench Then: KB or BB Clean + Push Press Ladder 10 – 1 Same weight, so Clean will be light; focus should be on form […]
Strength 10:00 Warm Up C2 Row/Ski Wall squats 3 x 5 Goblet squats 2 x 10 Shoulder openers 2 x 10 SOTS 3 x 5 Then – Work up to Heavy Front Squat 2 x 5 @ 50% 1RM FS 2 x 4 @60% 1RM FS 2 x 3 @70% 1RM FS 2 x 2@80% […]
Power Endurance Warm up 10:00 C2 row 3×5 wall squats 3×8 goblet squats 3×5 OHS+SOTS combo w/PVC 2×10 shoulder openers 3×5 push ups 2×15 ball slams 15/20# ball Then- 6x500m row, 3:00 rest Do 45 sec FLR during rest Then – 10-1 Ring Dip Ladder Between each rung of ladder, do 10x split jumps (per […]
Power 10:00 warm up 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 […]