POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS with PVC 3 x 5 squat jumps Then: 10x KB Swings 5x Box Jumps 5 rounds, rest some between rounds to maintain form Then: 15m Weighted Walking Lunges 5x […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 3 x 3 SLSLDL per side (KB in one hand; warm up weight) 2 x 10 KB Swing Then: Work up to a heavy DL Then: 5 x 5 Deadlift – touch and […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats Then: 6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push […]
Strength + Supplemental 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: Work up to heavy SLSLDL, @ BB or KB Then: 6 x 2 SLSLDL In between sets 10x Push ups (ring push ups, archers, etc) […]
Power Endurance 10:00 Warm up with C2, Air Dyne, Jump rope 2 x 10 Shoulder Openers 3 x 5 Band Y’s 3 x 5 Wall Squat 2 x 10 Squat no weight Then: 3 x 30/30sec Squat “Rest” is bottom of the squat Two Sets, Rest 60sec between each Then: 2 x 10 RDL @75 […]
Strength Endurance 10:00 Row/Ski Warm Up 3 x 5 Wall squats 2 x 10 Goblet squats 2 x 10 Single Arm OH walking lunges 2:00 30/30 DB PP 3 x 5 Squat jumps From my dear friends at Gym Jones…I was just in that mood. “300” Workout 25x Pull Ups + 50x Dead Lift + 50x Push Ups + […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack Then: 5x Step Up per leg 5x Strict Press single arm single leg (5 per arm) x […]
Power Endurance 10:00 ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 10x overhead reach, chest openers on bench or foam roller 3 x 5 wall squats 3 x 8 goblet squats then: 8 to 1 ladder of all: Pull Ups + DB PP + Push Ups + Bent Over Row then: on […]
Strength 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 6 goblet squat heavy with hip opening stretch 10x cross sum Ys, 90/90 Then: Work up to heavy back squat Then: 6 x 4 Back Squat, rest 1-2min between sets In between sets, complete: […]
Strength Warm Up Row/Ski 10:00 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall squats 2 x 8 Activation Phase XSym 5 x 3 BSSU Then: Work Up to Heavy Deadlift Then: 5 x 3 DL touch and go style (no dropping) Rest 1 – 2 min between sets Then: […]