Power 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 5 SOTS with PVC 2 x 5 squat jumps Then: Warm up to heavy-ish Clean (Barbell or KB) Then: 5 x 5 Clean Rest about 1 minute between sets; […]
POWER 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 deep goblet squat with hip opening stretch 2 x 5 squat jump Then: Warm up to Back Squat – not too heavy Then: Dynamic-Isometric Back Squat Bar + Chains […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS with PVC 3 x 5 squat jumps Then: 10x KB Swings 5x Box Jumps 5 rounds, rest some between rounds to maintain form Then: 15m Weighted Walking Lunges 5x […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 squat jump 2 x 5 tuck jump Then: Work up to heavy BB or KB clean Then: 5x Clean + 150m Row or Ski (or 15 calories Airdyne) – go […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30/30sec DBPP/OH Hold 2x 30/30sec Squat/Squat hold Then: 5x RMM + 20 Frog Hop+ 60 sec rest 3x RMM + 40 Frog Hop + 60 sec rest 2x RMM + 60 Frog […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats Then: 6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push […]
Power 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 front squat weight Then: 5x Front Squat (or Goblet Squat) 7x Box Jump x 5 Rounds, rest as necessary Then: […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 Push Up Then: Teams! P1 – 30m Bear Crawl P2 – Continuous RMM until Bear Crawl is complete Switch players 4 rounds Then: Teams! 2000m in 500m installments: Each player […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 Maxercist row 2 x 10 KB Swing Then: Work up to heavy BB Clean, if not yet ready for BB clean athlete can do a heavy KB clean with 2 […]
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) Then: 5x Jerk/PP 7x […]