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 […]
Power 10:00 warm up 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 10-1 Ladder Same weight: clean will be light, focus should be on form always but also speed on […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 8 Goblet Squats Then: 3x per side Swing Snatch (or clean and press) + Reverse TGU + Windmill Then: Work up to a heavyish back squat 5 RM Then: 5x Back Squat + […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good morning then: Pull-up + Deadlift @ 30 – 50% of 1RM (light – warm up weight) + Box Jump 10-9-8-7-6-5-4-3-2-1 reps of each rest 5:00 – put toys […]
Strength/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 slsldl Then: Work up to a heavy DL Then: 5 x 5 Deadlift – touch and go style Complete 8x push press between sets. Then: 15m Bearcrawl + 10x […]
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 […]