Power Endurance
10:00 Warm Up Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 OHS + SOTS w/PVC
3 x 10 Band shoulder work
Then:
10x DL (light) + 20x Ball slam +
10x FS (light) + 20x Wall ball +
10x OHS (light) + 20x Med ball toss
3 – 5 rounds
Cool Down
STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 5 OHS + SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS, rest 1 – 2 min between sets
Then:
8x Anchored Leg Lowers (weighted if appropriate)
10x Pull Overs
12x Sit Ups (add weight if appropriate)
30 second Ring Support
5 Rounds
Then: if time,
1 to 10 Sadistic squat ladder (partner one squats while partner two holds bottom of squat; go back and forth up the ladder) – for extra challenge go back down the ladder 10-1.
Then:
Cool Down
STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS rest 1 – 2 min between sets, can alternate with partner
Then:
5x Weighted Step Ups per leg, hold KBs/DBs at Front Rack
10x Anchored Leg Lowers
60x Mountain Climbers (total leg movements)
4-5 Rounds
Then:
Cool Down
Strength
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS
Rest 1 – 2 min between sets
Then:
10-1 Push Up Ladder
Between sets, do 15m Bear Crawl
Then:
6×30/30 hard/easy @machine of choice
Cool Down
Athletes: Keith, James, Trenton
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3×5 Wall squats 3 x5 SOTS press 3 x 6 Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS Rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge (Kbs/DBs […]
Strength + Supplemental
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 OH wall squat with PVC
3 x 5 SOTS Press
Then:
Work up to OHS with 2KBs @ wall
Then:
6 x 4 OHS with Kbs @ wall; rest 1 min between each set
Then:
Partners:
P1: 10x head cutters + 10x KB halos each direction
P2: partner does KB swings until halos are complete
x 4 rounds, no rest except for switching weights
Cool down with extra hip and hamstring mobility work
Athletes: James, Lindsay, Draper
Power Endurance
Warm up:
Airdyne 5:00
Ski Erg 5:00
Wall Squats 3 x 5
Goblet Squats 3 x 5
Squat Jumps 3 x 5
DB Push Press 2 x 8
Then –
Olympic Complex
6 reps each:
DL
Clean
FS
Jerk
OHS
Back Squat
3 rounds, increasing weight each round
Then –
Pull Up / Burpee Ladder 8-1 / 1-8
Athletes: Seth, Kent, Greg
Strength
Warm up 10:00 C2/Airdyne
2 x 10 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squat
3 x 6 Goblet Squat
Then:
Warm up to OverHead Squat
Then:
5 x 3 OHS @ 80% 1RM
Rest 2:00 between rounds
Then:
60m of: 3 steps OH Walking Lunge + 5x Push Press
rest 2:00
x 3 rounds
Then:
10 – 1 Pull Up Ladder (1:1 Work:Rest Ratio)
Cool Down
Athletes: Ryan, Trenton, Betsy, Laura
Strength/Strength Endurance
Warm up 10:00 C2/airdyne/ski erg
3 x 5 Wall Squats
3 x 5 SOTS
2 x 10 OH Walking Lunge
2 x 5 Tuck Jumps
Then:
Work up to 85% 1RM OHS
Then, 6 x 3 OHS @ ?
2:00 rest between sets
Then:
Ring Dip/Box Jump Ladder @ 28” box
10 – 1/1-10
Then:
Practice KB Snatch
Cool Down
Athletes: Seth, Ian, Lindsay, Michael
Strength
Then
Work on narrow grip Overhead Squat
5 x 5 OHS @ 30 – 50% with whatever form/shoulders will allow
Rest 1 min between sets
Cool Down:
5k row at 2:05 pace
Athletes: Lindsay, Jess, Tara
