Strength 10:00 warm up row/ski 2 x 8 Shoulder openers 2 x 5 Cuban Press 10x Y’s, Flys, 90/90 3 x 5 Wall Squats Then: Review BSSU, work up in weight Then 5 x 2 @ ~2RM In between each set, do: 5x Body Row 5x Push Press 5x KTE 30 sec ring support Then: […]
Strength + PE Supplemental 10:00 warm up on C2 rower or Airdyne Shoulder openers 2 x 10 Cuban press 2 x 5 Wall squats 3 x 5 Goblet squats 2 x 10 OH walking lunge 30m per arm Then – Work up to Heavy TGU Then – 6 x 2 TGU per side Rest 2:00 […]
Power Endurance10:00 Warm Up AD/C23 x 5 Wall Squats2 x 8 Shoulder Openers2 x 10 Goblet Squats3 x 5 Single Leg OTB SquatsThen:1:00 Step Ups with KB in FR + 20 cal AD + 20m Bear Crawl + 8x Pull Ups5 roundsThen:GUSU’s with 25# bar + KTE30 – 20 – 10 reps eachCool downAthletes: Betsy, […]
Power Warm up 10:00 yoga, jogging, jump rope Then: 3 x 5 wall squats 3 x 5 KB Press Bell Up 2 x 10 Shoulder Openers 4 x 10 OH Walking Lunges 8 – 10# 3 x 5 Squat Jumps Then: Work up to 3 RM on the Power Clean 6 x 3 Power Clean […]
Power + Strength Endurance 10:00 warm up row/bike/jog 3×5 wall squats 2×10 shoulder openers 3×5 SOTS then – 1-10-1 burpee ladder then- tail pipe 6x250m row; hold KB in FR during rest (rest as long as row effort) then – 1-10-1 KTE ladder
Strength + Supplemental Warm up 10:00 C2/AD Wall Squats 5 x 5 work on form Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB 4 x 10 OH walking Lunge @ 10-15# 3 x 5 Cuban Press 3 – 5 # Then: Work up to 1RM Deadlift […]
Strength + Supplemental Warm up 10:00 cardio Wall Squats 5 x 5 Goblet Squats 2 x 8 4 x 10m OH Walking Lunge 10# DB Then: Work Up to Heavy Single Leg DL 5 per leg @ 3@ 2@ 1@ – you know the drill Then 5 x 1 @ 90% Then: 5 x 5 […]
Warm up: AD or C2 10 min 3 x 5 Wall Squats 2 x 10 Goblet Squats 3 x 5 BSSU Then: Deadlift – work up to 1RM REST 2 – 3 min between efforts at or above 80%; 10 @ 95 5 @ 135 3 @ 165 1 @ 185 1 @ 205 1 […]
Strength Endurance / Power Endurance Warm Up 3 x 5 wall squats Then – Lets try a LIGHT!! Olympic Complex 6x each Dead Lift BO Row Clean Front Squat Push Press OHS or Back Squats 3 rounds, @ 65, 85, ???# Then – Bench Press @ 135# + Pull Ups + Seated Military Press with […]