POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 good mornings 2 x 5 squat jumps Then: 10 to 1 Ladder KB Spike Swings during rest, complete 5 x Burpees Then: 30m Weighted Walking Lunge (Weight at […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30m OH walking lunge – forward and backward each arm Then: 5x TGU + 10x KB Spike Swing 4x TGU + 10x KB Spike Swing 3x TGU + 10x KB Spike Swing […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 per side maxercist row 2 x 10 KB swing Then: Work up to heavy BB Clean, if not yet ready for BB clean, athlete can do a heavy KB clean […]
Power + Supplemental Warm up 10:00 2 x 8 shoulder openers 2 x 5 Cuban press 3 x 5 wall squat 30 m Tactical Lunge 2 x 5 SOTS with PVC Then: 3 x 8 Front Raise 3 x 8 Lateral Raise 3 x 8 Reverse Fly Then: 5x BB Clean + 20x KB Spike […]
Power Endurance 10 minutes row/bike/jog 2 x 8 Shoulder Openers 2 x 5 Cross Sym Y’s 2 x 5 Cuban Press 3 x 5 Wall Squat 2 x 5 Squat Jump Then: Team 1: 5 x 20 KB Spike Swing Increase weight each set, 1:1 work:rest ratio (partner swings while other rests) Team 2: 8x […]