STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good mornings 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL BB or KB Then 3x per side SLSLDL 3x Strict Dead Hang Pull Ups between sets (weighted […]
Strength/PowerWarm Up 10:00 ski erg3×5 Wall Squats3×10 Shoulder OpenersThen:KB Complex, twice through @ 20, 26#KB10x One Handed KB Swings (5/side)10x Around the World (5/direction)10x Figure 8’s (5/direction)10x Goblet Squats10x Push Squats10x Deck Squats10x OH Squats10x Halos (5/direction)10x Windmills (5/side)10x TGU (5/side)Then:Work up to 1RM on Clean High PullThen:3x Clean High pull @ 85% 1RM (115#) […]
Power Endurance KB Complex warm up 10 reps per movement, use warm up weight: One Handed KB Swings Around the World Figure 8’s Goblet Squats Push Squats Deck Squats OH Squats Halos Windmills TGU Then Work up to Clean & Jerk 5RM Then 5x Clean & Jerk + 90 sec Row all out + 2:00 […]