Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS Rest 1 – 2 min between sets Then: 10-1 Push Up […]
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 3 x 5 Squat Jump 2 x 10 Good Morning Then: KB Swing + Push Up Ladder 1 – 10/10 – 1 1 Swing (heavy)/10 Push up, make them hard – rings, […]
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 […]
Strength Endurance 10:00 warm up ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench 10x Cross Sym Row and Fly Then: Work up to Heavy Deadlift Then: This should be touch and go, no dropping of […]
Strength 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 5 Push up Chest opening and OH mobility on Foam roller or bench Then: Work up to heavy Bench Press: Then: 5 x 5 Bench Press In between sets 10x single leg explosive step-up […]
Power 10:00 warm up ski/row 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 10 good mornings 3 x 5 squat jump 3 x 5 tuck jump Then: 5x Box jump 20” 5x Box jump 24″ x 5 Then: Work up to 85-90% of Power Clean Then: […]
Power Endurance 10:00 row/ski warm up 2 x 10 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Good Mornings 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then: 4x 30sec DB PP / 30sec OH hold 4x 30sec push up / 30sec plank hold 4x 30sec […]
Strength Endurance Warm up 10:00 2 x 10 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2x (30sec Work/30sec “Rest”): Push Press / “Rest” in OH Position Then: Body Row + Push-Up + Pull-Up 10-9-8-7-6-5-4-3-2-1 reps of each Then: 5 min continuous Bear Crawl Then: Cool Down Athletes: Nick, Lee, Ryan
Power Endurance 10:00 Warm Up row/ski/air dyne 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 3 x 5 OHS+SOTS combo with PVC Then: Six-Way BB Complex: 6x DL + 6x Bent Row + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + […]