Recovery Day10min easy pace C2 rower/ski erg2×5 Wall Squat2×10 Shoulder Openers 2×10 Squat2×5 Goblet Squat 26#Then10-1/1-10 Ladder: FS @ 65# + Strict Pull-Up (10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps slow and steady pace)Then30x Step Ups 2 @ 20 KB in FC (15 per leg) + 500m row/ski erg (recovery pace 2:10) x 3 […]
Power Endurance 10:00 Easy jog 3×5 Wall Squats 3×10 Shoulder Openers 10x OH Reach, Chest Openers on foam roller Toss Med Balls 5:00Then: 25m Lunge 2KB @ 45# in FC position + 25m Bear Crawl 2DB @ 30# x2 rounds Then: 2x 25m OH Walking Lunge @ 85# BB Then: 10 – 5 Front Squat […]
StrengthWarm up: easy 20min jogWall Squats 3 x5Goblet Squats 2 x 10Shoulder Openers 2 x 10SOTS 3 x 5Then:Workup to Heavy-ish TGU – 70/80% 1RM1 x 3 @ 20#1 x 2 @ 26#1 x 1 @ 30, 35, 40, 45#6 x 1 @ 45#Then:10 – 1 Bench Press Ladder Start at 50% 1RM (65-110#), work up […]