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 + […]
Strength + Supplemental Warm up 10:00 cardio Wall Squats 5 x 5 Goblet Squats 2 x 8 4 x 10m OH Walking Lunge 10# DB Then: Work Up to Heavy Single Leg DL 5 per leg @ 3@ 2@ 1@ – you know the drill Then 5 x 1 @ 90% Then: 5 x 5 […]
IWT 10:00 warm up 2×5 wall squat 2×8 shoulder openers 2×5 cuban press 2×5 goblet squat then 10x Clean & Jerk 50% 1RM which is likely 50% BW (or so) + 500m row 3 rounds, 2:00 rest between rounds then 10x Front Squat 70% 1 RM this will be closer to 75% BW (go up […]