Power10:00 Easy jog Wall Squat 3 x 5Squat 2 x 10Split Squats 3 x 5Shoulder Openers 2 x 10SOTS 3 x 5Split Jump 10 x 5 for formThen:Work up to 1RM on the Jerk Then do 6 x 3 at 80% of 1RMThen:5 x 5 Push Ups1:00 FLR Hold (Rings) + 1:00 Rest, x3Cool Down Athletes: […]
Happy New Year! Power Warm up: 10 min jog/row/bike 3 x 5 Wall Squats 3 x 5 Front Squats @ 45lbs 2 x 10 Push Press 2 @ 20lb KB 3 x 10 KB Ground Clean 2 @ 30lbs Then Warm up as necessary to Heavy Clean and Jerk Then 5 x 5 Power Cleans […]
Power Endurance 10:00 jog/bike 2 x 10 Shoulder Openers 8 x XSym Y’s, Flys, Rows 3 x 5 Wall Squat 3 x 6 Goblet Squat 3 x 5 Squat Jumps Then: Clean/Front Squat/Jerk: 2x 5/5/3 @ 70% (of C&J) 2x 4/4/3 @ 75% 2x 3/3/3 @ 80% Then: 8×2 Front Squat @ 80-85% 1RM Rest […]
10:00 Warm Up 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat 2x20m Lunge Then: 30sec Box Jump @ 18 – 24″ + 60sec Step-up + 30sec Rest Seven Rounds Then: 10x Clean & Jerk 45 – 85#+ 250m Row/Erg + 90 sec rest Four rounds Then: 5x BO Row + 5xPull Ups x5