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 […]
Strength 10:00 Warm Up Wall Squat 3 x 5 Squat 2 x 10 OTB 5 x 5 18” box Shoulder Openers 2 x 10 SOTS 3 x 5 @ 5lb Then Work up to 80% Overhead Squat (OHS) Then 6 x 3 OHS 80% 1RM 45/95lbs rest 2 min between sets Then Split Squats […]
Power Endurance 10:00 C2/AD/Ski Erg 3×5 Wall squat 2×10 Shoulder Opener 3×5 Cuban Press 3×8 Goblet Squat Then: Javorek DB/KB Complex 6x Hi-Pull 6x Bent over row 6x Hang Clean 6x Front Squat Push Press 6x OHS & SOTS Press 6x Push Up & 1 arm row 3 sets, increase weight each set; don’t put […]
Workout Strength Warm up 10:00 2 x 8 shoulder openers 2 x 5 wall squat 2 x 5 OH (w/PVC wall squat) 2 x 8 Goblet squat 40/50# Then: Work up to “Heavy” OHS 3 rep max Then: 2x OHS + 4x Front Squat + 4x Back Squat @ OHS 3RM Four Sets, Rest 2 […]
Warm up: 10min C2 or Airdyne Then: wall squats 3 x5 goblet squats 2 x 10 shoulder openers 2 x 10 sots 3 x 5 Then: OHS 30% 1RM + Ring Push up Reps of each 30+20+10 Then: 60x Windshield Wipers @ 95# Cool Down Athletes Training: Trenton, James, Bob