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 […]
Power Endurance 10:00 C2/AD/Ski Erg 3×5 Wall squat 2×10 Shoulder Opener 3×5 Cuban Press 3×8 Goblet Squat Then: Javorek DB/KB Complex 6x Hi-Pull 6x Bent over row 6x Hang Clean 6x Front Squat Push Press 6x OHS & SOTS Press 6x Push Up & 1 arm row 3 sets, increase weight each set; don’t put […]
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 […]