Strength/Strength EnduranceWarm up 10:00 C2/airdyne/ski erg3 x 5 Wall Squats3 x 5 SOTS2 x 10 OH Walking Lunge2 x 5 Tuck JumpsThen:Work up to 85% 1RM OHSThen, 6 x 3 OHS @ ?2:00 rest between setsThen:Ring Dip/Box Jump Ladder @ 28” box10 – 1/1-10Then:Practice KB Snatch Cool DownAthletes: Seth, Ian, Lindsay, Michael
Power Endurance10:00 Easy Run3 x 10 Wall Squats3 x 10 Squat Jumps3 x 10 Burpees3 x 10 KB Snatch (5 per arm)Then:15x FS @ 3/4 BW + 15x Renegade Man Makers 2 @ 20 – 30#DBx6 roundsRest 5 minThen: 2000m C2 row for time! Recovery Endurance 30min Athletes: James, Macky
Power Endurance Warm up 10min C2/Airdyne Then: KB complex… 10x One arm KB Swing + 10x One arm Push Press each side + 10x Figure 8’s + 10x Goblet Squat + 10x KB Snatch + 10x One arm OHS each side + TGU 3 per side Then: 50x FS PP @ 65# BB 50x Wall […]
10:00 Warm Up 2×5 Wall Squats 2×5 Cuban Press 2×10 Shoulder Openers Then 5x Bottoms-Up Press + 5x KB Clean & Press + 5x KB Snatch Three Rounds, increase weight each set Then 3×10 Back Squat 3×10 RDL Then Work up to KB FR Squat Heavy Then 2x KB FR Squat + 200m SkiErg/Row/Airdyne (Sprint) […]