Strength/Power10:00 row/ski/airdyne5 x 5 Wall Squats2 x 10 Shoulder Openers3 x 5 SOTS (@PVC)Then2 x 5 Squat jump2 x 5 Tuck jump2 x 10 Knee jump2 x 5 Foam roller jumpThen2 hour bouldering session problems V1 – V5ThenWarm up to 1RM Snatch High Pull (120#)Then6×3 @ ~85% 1RM (105#) Then Lock off work on rings […]
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 […]
Power Endurance 10:00 warm up 2 x 5 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 10x DB PP x 2 then HSPU Ladder 10 – 1 (or handstand Holds) Then 10x Bench Press + 20x Whip Smash x 5 Then 6:00 30/30 row, real time based on 500m time or […]