In the Gym March 17th
Strength Warm up 10:00, Yoga, jog, jump rope Wall Squats 5 x 5 Goblet Squats 2 x 8 3 x 10 Shoulder Openers 3 x 5 Cuban Press 3 – 5 # Then: Work up to 1RM OHS 10@ 6@ 4@ 3@ 2@ 1@ Then: 5 x 5 @ 60 – 70% of 1RM Then: […]
Strength Warm up 10:00, Yoga, jog, jump rope Wall Squats 5 x 5 Goblet Squats 2 x 8 3 x 10 Shoulder Openers 3 x 5 Cuban Press 3 – 5 # Then: Work up to 1RM OHS 10@ 6@ 4@ 3@ 2@ 1@ Then: 5 x 5 @ 60 – 70% of 1RM Then: […]
Power Endurance Warm up carrying stuff for 10 min Then: 100m farmers carry with KB 2 @ 35-50# + 100m holding 45# plate over head + Wall Squat 5 x 5 Then: 6x Front Squat @ 80% 1RM + 25m heavy rope pull @ 125# 4 rounds (rest as necessary) Rest 3:00 Then: 6x OHS […]
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 […]
10:00 Warm Up 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 wall Squats Then: Warm up Olympic Complex 6x reps of the following, try not to put the bar down. Deadlift Hang Clean Front Squat Jerk Overhead Squat Snatch 2 rounds @ 55- 95# Then: IWT 10x Clean & Jerk […]