Strength + Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility – hip 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch Then: 6 x 3 Split Squat per leg, KBs or DBs in Front Rack Then: 20x Med Ball Sit throw […]
Strength + Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30 OH walking lunge (forward/backward each arm) Then: Work up to heavy TGU Then: 6 x 2 TGU, rest some between sets Then: 10x Halo (each direction) 10x Ball Slam 10x […]
Strength + Power Warm up 10:00 C2/AD/Run 2 x 10 Shoulder openers 2 x 5 Y’s 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 SOTS w/PVC 30m Walking Lunges 30m OH Walking Lunges 2 x 5 Squat Jumps Then: Learn the Jerk. Warm up to 5RM. Then: 5 x 5 […]
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 2 x 10 KB Swing 2 x 5 tuck jump Then: Work up to heavy BB or KB clean Then: 5x Clean + 150m Row or Ski Rest 60 […]
Power 2000m Row 3 x 5 wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 5 OHS+SOTS combo 2 x 10 ball slams 2 x 5 squat jumps 2 x 5 tuck jumps 2 x 5 knee jumps with PVC Then: Work up to heavy knee jump 4@ 15# 3@ […]
Power 10:00 Airdyne/Row/Ski, do 30/30 hard/easy for last 4:00 2 x 8 Shoulder Openers 2 x 5 Cuban Press 10x Ys, 90/90s at X-Sym Bands 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps 3 x 5 Knee Jumps Then: 3 x 8 DB PP @ 25, 30, 35# […]
Power 10:00 ski/row/airdyne warm up 2 × 8 shoulder openers 2 x 5 cuban press Extra work on mobility 3 × 5 wall squats 2 x 5 squat jumps 30m tactical lunge x2 Then: Work up to back squat, not too heavy (see below) Then: 5x Back Squat, hold 3 seconds at the bottom of […]
Power 10:00 Warm Up Bike/Ski Erg/Row 2 × 8 Shoulder Openers 2 x 5 Cuban Press Mobility work 3 × 5 Wall Squats 3 x 6 Deep Goblet Squat Then: Warm up to heavy Front Squat Then: 5x Front Squat + 15m HEAVY Sled Push x 5 rounds, rest as needed to maintain perfect form […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 per side 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 […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Mobility work 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 or Push Press (BB/KB/DB athletes choice) Then: 5x Jerk/PP […]