10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 slsldl 2 x 10 KB Swing Then: Work up to a heavy DL Then: 6 x 2 Deadlift with Rack pull Then: 5x Single Arm Bent Over row 3 position lock off on the lower […]
Strength 10:00 Warm Up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 3 x 6 Goblet Squats, deep with hip opening Then: Work up to Heavy Split Squat Then: 3x Split Squat per leg 5x Reverse Fly with DBs 3x (per arm) Bent Over Row; 3 […]
Power Endurance + Strength Endurance 10:00 Warm Up Row/Ski/Airdyne 2×8 Shoulder Opener 2×5 Cuban Press Extra Mobility Work 3×5 Wall Squats 2×10 Good Mornings Then: Barbell Complex…6 reps of each movement, don’t put bar down except to change weight Dead Lift Bent Over Row Hang Clean Front Squat Push Press Back Squat Push Up (on […]
Power Endurance/Strength Endurance Warm Up: 10:00 C2 – 5:00 at 2:10pace then: 1:00 at sub 2:00 pace :30sec recovery x 3 Then: 2 x 10 Shoulder Openers Activation Phase Cross/Sym 5 x 5 Wall Squats Then: Warm up to 30% 1RM OHS Then: For time: 20-10 Reps of OHS + Ring Push Ups Then: 10x […]
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 […]
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 […]
10:00 Warm Up 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squat 30m OH Walking Lunge Then: Learn SLSLDL Then : 5 x 4 SLSLDL @ 65# 60 sec Ring Push up, one push every 10 secs 10x 90# Ab Wheel in between rounds
Workout: wall squats 3 x5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS Press 2 x 5 2:00 30/30 DB PP Then: 50x Pull-up Strict Then: 10x Goblet Squat @ 40-62# + 60 sec Interval, Row/Erg/Airdyne 90 sec rest Three Rounds Then: 10x Goblet Squat @ 40 – 62# + 60 sec […]