Power Warm up: 10min Airdyne or C2 4 x 5 Wall Squats Then: 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Clean 6x Front Squat 6x Push Press 6x Push Up Do all in a row without letting go of bar, 3 sets, rest 2:00min btw sets, increasing weight each round. 45, […]
Strength Warm Up 10min C2/AD 3×5 wall squats 3×8 goblet squats 3×5 squat jumps + tuck jumps 2×10 shoulder openers Then: Workup to Heavy FS 2 x 5 @ 50% 1RM 2 x 4 @60% 2 x 3 @70% 2 x 2 @80% 5 x 1 @ 90% Rest 2 min between sets above 80% […]
Power Warm up 10:00 C2/AD Wall Squats 3 x 5 Squat Jumps 3 x 5 BSSU 3 x 3 per leg Then 10 split jumps + 25m sprint + 20 split jumps + 25m sprint + 30 split jumps + 25m sprint 90 sec rest 5 rounds Then 30 + 20 + 10 reps of […]
Power 10:00 warm up 3 x 5 wall squats 2 x 8 goblet squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then 24” box jump + broad jump + jump over 18”box + broad jump 20 rounds, rest 4:00 Then 10x Deadlifts + 5 Burpees 10 rounds Then 10 x 10 Push Plank […]
Happy New Year! Power Warm up: 10 min jog/row/bike 3 x 5 Wall Squats 3 x 5 Front Squats @ 45lbs 2 x 10 Push Press 2 @ 20lb KB 3 x 10 KB Ground Clean 2 @ 30lbs Then Warm up as necessary to Heavy Clean and Jerk Then 5 x 5 Power Cleans […]
Power Warm up 10min something 3×5 wall squats 3×5 SOTS + OHS combo w/PVC 2×10 shoulder openers 2×15 ball slams 2×5 squat jumps 2×5 tuck jumps then 100m sprint row + 12x Double jump/over + broad jump x 6 rounds, rest 1:00 between rounds then 5x Clean/Front Squat + 5x Jerk with Barbell x 5 […]
Strength + Power Supplemental Warm up:10min C2 or Airdyne wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS Press 2 x 5 OH Walking Lunges @ 20# Then: Workup to Heavy TGU with BARBELL 2 x 5 @ 50% per side 2 x 4 @ 60% 2 x […]
Strength/Power 10 min row/airdyne/ski erg/jog Wall Squats 3 x 5 Goblet Squats 3 x 10 Cuban Press 3 x 5 OH Reach, Chest Openers x 10 each Push Ups x 10 then Bench Press Strength Ladder: 10 reps @ # 9 reps @ # 8 reps @ # 7 reps @ # 6 reps @ […]
Power + Supplemental 10min Warm Up Wall Squats 3 x 5 OH Reach 2 x 10 Chest Openers 2 x 10 OHS + SOTS Press 2 x 5 Squats 2 x 10 Squat, Tuck Jumps 2 x 5 Then: Warm up to Clean Hi – Pull Then: 15x Clean Hi-Pull @ 60% 1RM + 4:00 […]
Power 10:00 Warm Up 3×5 Wall Squats 10x OH reach, chest openers Then: 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Lunge in place (3 per leg; hold BB in back squat position) Do all in a row without letting go of bar, […]