Nov 9 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 6 goblet squats Then: 5 x 8 Accelerating Back Squat – bar plus chain (15 – 45# bar + chain whatever is appropriate for athlete) rest 1:00 between rounds Then: 10x GHD […]
Nov 6 Power 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2×5 OHS + SOTS 3×5 single leg squat to bench 3×5 squat jumps Then: warm up to 5RM Jerk /Push Press (BB/KB/DB athletes choice) 5 x 3 Jerk or Push press athlete’s choice BB/KB/DB Then: […]
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 […]
Power October 31 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 10 KB Swing Then: Work up to heavy Power Clean, if not yet ready for BB clean athlete can do a heavy KB clean Then: 8x Power Clean 10x KTE rest as necessary […]
October 28th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 slsldl with KB for warm up Then: 10x weighted walking lunge 5 per leg, heavy – weight in farmers carry, DBs or Kbs 10x Body Row can be both arms or 5x per […]
October 25 Strength 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 ass to bench squat Then: find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x Med Ball Sit throw to partner or […]
October 19 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30m Tactical Lunge x 2 2 x 10 Good Morning Then: Work up to heavy SLSLDL BB or KB (some folks did split squat instead) Then 3x SLSLDL per leg (Split Squat) 10x KB Spike Swing […]
October 17 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 5 squat jumps 30m tactical lunge x2 Then: work up to back squat, not too heavy see note below. Then: 5x Accelerating Back Squat, hold at the bottom come up fast. 7x Box Jump […]
October 12th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 […]
October 9th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press Work on mobility 3×5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 10x Pull Up 5 rounds Then: 10x Ball Slam + 10x Box Jump […]