Power Endurance Warm up 10:00 2 x 5 wall squats 2 x 5 shoulder openers 2 x 5 cuban press Then: KB FR Squats Squat Jumps Walking Lunges FC Forward & Backward Burpees 2 x 10 of each Then: KB Swings @ 50# + Lunge or Split Jumps 50, 40, 30, 20 of each Then: 1x […]
Happy New Year! Power Warm up: 10 min jog/row/bike 3 x 5 Wall Squats 3 x 5 Front Squats @ 45lbs 2 x 10 Push Press 2 @ 20lb KB 3 x 10 KB Ground Clean 2 @ 30lbs Then Warm up as necessary to Heavy Clean and Jerk Then 5 x 5 Power Cleans […]
Power Endurance warm up 10:00 C2/AD/Jump Rope wall squats 3 x 5 ball slams 2 x 20 wall ball 2 x 20 Then Team 1 – 10 – 1 Pull-up Ladder (alternate with teammate for rest) Then 4:00 30/30 DB Push Press Rest is in OH Position Then 10x DL @ 135# every 60sec for […]
Strength 10:00 Warm Up Wall Squats 3 x 5 Cuban Press 3 x 5 Shoulder Openers 3 x 8 Goblet Squats 3 x 6 then Deadlift Strength Ladder: 10 reps @ 135# 9 reps @ 155# 8 reps @ 185# 7 reps @ # – keep increasing weight until you reach your max 6 reps […]
Strength 3 x 5 Wall Squats 3 x 10 Goblet Squats 2 x 10 Shoulder Openers 10 x Y’s, 90/90s, Pull Downs (cross over symmetry) 2 x 10 Good Mornings then: Deadlift Strength Ladder: 10 reps @ 75# 9 reps @ 85# 8 reps @ 95# 7 reps @ # – fill in the blanks […]
Power 10:00 Warm Up 3×5 Wall Squats 10x OH reach, chest openers Then: 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Lunge in place (3 per leg; hold BB in back squat position) Do all in a row without letting go of bar, […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 5 x 5 wall squat work on narrow stance squat, 30m OH Walking Lunge Then: Work up to heavy Back Squat Step Up Then: 6 x 2 BSSU @ 75# Then: 10- 1 KTE and Push Up Ladder