October 12th 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 and backward then switch arms. Then: Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 […]
Power Endurance 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 and backward then switch arms. Then: Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the […]
Strength + Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5 x 5 Deadlift 10x Pull Up between deadlift sets […]
Strength + Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 6x 3 Front Squat, rest 1-2 min between sets Then: 20x […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: Work up to Heavyish Deadlift Then: 5x Deadlift 10x Pull Up x 5 Then: 50, 40, 30, […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (or DB/KB) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat (if DBs […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted lunge, weight in Farmers Carry 5x Pull up x 5 Then: 5x RDL 10x KB Swing 15x Burpee x 5 Cool Down
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 Endurance Warm Up 10:00 Airdyne 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Shoulder openers 2 x 15m OH Walking Lunge 3 x 5 Squat Jumps Then: 30 – 20 – 10 reps of each Whip Smash Rope + Bulgarian Bag Broad Jump @ 26# Bag + KB OH […]
Power Endurance Warm up: Airdyne 5:00 Ski Erg 5:00 Wall Squats 3 x 5 Goblet Squats 3 x 5 Squat Jumps 3 x 5 DB Push Press 2 x 8 Then – Olympic Complex 6 reps each: DL Clean FS Jerk OHS Back Squat 3 rounds, increasing weight each round Then – Pull Up / […]