Power 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m OH walking lunge 2x 30/30sec DBPP/OH Hold Then: Work up to heavy push press weight, can be barbell, DB, or KB Then: 5x Push Press + 10x Heavy KB Swing + Rest […]
Power Endurance Warm up: 5:00 Airdyne, each minute a little harder 5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec Then: 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squat 3×8 DB PP Then: 5x KB Swing + 5x Goblet Squat + 10x KB Swing + 10x Goblet Squat + 15x KB Swing + […]
Strength Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted Lunge, weight in Farmers Carry 10x Push Press x 5 Then: 3x TGU per side 60x Mtn Climber x 5 […]
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 […]
Power Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2x 30/30 DB PP 2 x 5 Squat jump 2 x 10 KB Swing Then: Work up to heavy Jerk (barbell) or Push press (DB or KB) Then: 5x Jerk (or push […]
Strength 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical lunge x 2 Then: Warm up to heavy SLSLDL @ BB or KB Then: 6 x 3 SLSLDL 10x Anchored Leg Lower between sets. Then: 5x Bent Over Row 10x Push […]
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 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 […]
Power Endurance 10:00 warm up ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 good morning OH mobility floor or bench Then: KB or BB Clean + Push Press Ladder 10 – 1 Same weight, so Clean will be light; focus should be on form […]
Power Endurance 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat OH Mobility work on Floor or Foam roller 3 x 5 SOTS press Then: Work up to heavy Push Press (DB, KB, or BB) 5x Push Press Rest some between sets, & during rest complete […]