10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 8 DBPP 2 x 5 KB Swings Then: Warm up to Power Clean 5 rep weight (~70% of 1RM) Then: 5x Power Clean (can use BB, 2xKBs, or single KB and do […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 8 DBPP 2 x 5 KB Swings Then: Warm up to Power Clean 5 rep weight (~70% of 1RM) Then: 5x Power Clean (can use BB, 2xKBs, or single KB and […]
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 […]
Power 10:00 warm up ski/row 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 10 good mornings 3 x 5 squat jump 3 x 5 tuck jump Then: 5x Box jump 20” 5x Box jump 24″ x 5 Then: Work up to 85-90% of Power Clean Then: […]
Power Warm up 10:00 yoga, jogging, jump rope Then: 3 x 5 wall squats 3 x 5 KB Press Bell Up 2 x 10 Shoulder Openers 4 x 10 OH Walking Lunges 8 – 10# 3 x 5 Squat Jumps Then: Work up to 3 RM on the Power Clean 6 x 3 Power Clean […]
10:00 Warm Up 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat 2x20m Lunge Then: 30sec Box Jump @ 18 – 24″ + 60sec Step-up + 30sec Rest Seven Rounds Then: 10x Clean & Jerk 45 – 85#+ 250m Row/Erg + 90 sec rest Four rounds Then: 5x BO Row + 5xPull Ups x5
Power Warm up 10:00 – 5:0030/30 wall squats squat jumps tuck jumps Work up to Heavy Power Clean Then: 3x Power Clean @ 80% 1RM + 250m row 2:00 complete x 7 rounds Then: 10x KB Swing 70# + 1:00 Airdyne, 2:00 to complete to complete 5 rounds Finish with static holds: FLR 2:00 Dip […]