STRENGTH #11 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 8 Goblet Squats – focus on hip opening and posture! Then: Warm up to Back Squat not too heavy; see below.. Then: 6x Back Squat 6x Ring Dip […]
PE/SE 10:00 warm up individual work on mobility or stability or both 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps 2 x 8 Push Press light weight Then: 8x RMM @ + 4x Box Jumps 6x RMM @ […]
Strength 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 3x SLSLDL per leg 8x Dip or Ring dip – can be assisted 5x Push Up 5 rounds […]
Power Endurance Warm up 10:00 C2/AD 2 x 10 Shoulder Openers 4 x 8 Crossover Symmetry 5 x 5 Wall Squats Then: 30sec Bulgarian Bag Squat + OH Press 30sec Broad Jump with same Bulgarian Bag x 5 Rounds Rest 3:00 Then: 15m Heavy Sled Push + 8x Accelerating Back Squats Bar + Chains x […]
Power Warm up 10:00 C2/AD 2 x 10 Shoulder Openers 4 x 8 Crossover Symmetry 5 x 5 Wall Squats Then: 15m Heavy Sled Push (Sled + 3 x 45#) + 8x Accelerating Back Squats Bar + Chains x 5 Rounds Then: 60 sec Bulgarian Bag Clean + OH Press 1 : 1 hold squat […]
Strength/Strength EnduranceWarm up 10:00 C2/airdyne/ski erg3 x 5 Wall Squats3 x 5 SOTS2 x 10 OH Walking Lunge2 x 5 Tuck JumpsThen:Work up to 85% 1RM OHSThen, 6 x 3 OHS @ ?2:00 rest between setsThen:Ring Dip/Box Jump Ladder @ 28” box10 – 1/1-10Then:Practice KB Snatch Cool DownAthletes: Seth, Ian, Lindsay, Michael
Power Endurance Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 OH Walking Lunges 2 x 10 Then: 100x Front Squat at 65# + 100x Wall Ball @ 20# +100x Ball Slam @ 20# 5:00 rest 500m Row (= 25 Plank Pull) + 35 Ring Dip + 45 […]
Strength Warm up 10:00 jog Wall squats 3×5 Goblet squats 2×10 Shoulder openers 2×10 SOTS 3×8 OH walking lunges 2×10 per leg with 10#DB 2×10 step ups (10/leg) 24” box Foam roller Then Focus strength Work up to 1RM BSSU Then – 6×3 @ 80% 1RM per leg Then Supplemental Strength Endurance 5 ring dips […]
IWT 10:00 warm up 2×5 wall squat 2×8 shoulder openers 2×5 cuban press 2×5 goblet squat then 10x Clean & Jerk 50% 1RM which is likely 50% BW (or so) + 500m row 3 rounds, 2:00 rest between rounds then 10x Front Squat 70% 1 RM this will be closer to 75% BW (go up […]
Strength Warm up 10:00 jog Wall squats 3×5 Goblet squats 2×10 Shoulder openers 2×10 SOTS 3×8 OH walking lunges 2×10 per leg with 10#DB 2×10 step ups (10/leg) 24” box Foam roller Then: Work up to 1RM SLDL Then 6×3 @ 80% 1RM per leg Then: 5 ring dips + 5 ring push + 5 […]