Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 maxercist row Then 10x Heavy Weighted Walking lunge (5 steps per leg) 10x KB Swing 5 rounds Then: 1 – 10 Pull Up ladder with 20x mtn climber (total leg […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 8 Goblet Squats Then: 3x per side Swing Snatch (or clean and press) + Reverse TGU + Windmill Then: Work up to a heavyish back squat 5 RM Then: 5x Back Squat + […]
Power endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps then: 10x KB Swing 2:00 minute Row/Ski or Airdyne 1:00 minute Rest Three Rounds, try to set goal and maintain pace for […]
November 3rd Power 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press Mobility Work 3 x 5 wall squat 2 x 5 Squat Jump Then: KB Swing + Floor Press BB or DB The swing should be as heavy as the athlete can stabilize and chest press heavy as well, same […]
Strength + Supplemental 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 Goblet Squats Then: 3x per side Swing Snatch + Reverse TGU + Windmill x 3 Rounds Then: Back Squat Work up to a heavyish back squat 3 RM […]
Power 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m OH walking lunge 2x 30/30sec DBPP/OH Hold Then: Work up to heavy push press weight, can be barbell, DB, or KB Then: 5x Push Press + 10x Heavy KB Swing + Rest […]
Strength + Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility – hip 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch Then: 6 x 3 Split Squat per leg, KBs or DBs in Front Rack Then: 20x Med Ball Sit throw […]
Power Endurance Warm up: 5:00 Airdyne, each minute a little harder 5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec Then: 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squat 3×8 DB PP Then: 5x KB Swing + 5x Goblet Squat + 10x KB Swing + 10x Goblet Squat + 15x KB Swing + […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 goblet squats Then: 3x per side Swing Snatch + Reverse TGU + Windmill Then: Work up to a heavyish Back Squat 5 RM Warm up to Box Jumps Then: […]
Strength & Power Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x KB Swing x 6 Then: 5x […]