Strength Endurance 10:00 warm up ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench 10x Cross Sym Row and Fly Then: Work up to Heavy Deadlift Then: This should be touch and go, no dropping of […]
Power Endurance 10:00 warm up row/ski/airdyne 3 × 5 wall squats 2 × 10 goblet squats 2 × 10 shoulder openers 3 × 5 OHS + SOTS combo 3 × 10 DB PP Then 5 x 3 Front Squats, increase weight each set Then 20x pull up + 50 cal AD/Ski/Row + 50x goblet squats + […]
Strength 10:00 Row/Ski/Bike 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Goblet Squats Heavy, 2 count hold at bottom, deepen squat, hip opening Then: Front Squat 1RM Test 10@ 65# 8@ 85# 5@ 105# 3@ 115# 1@ 120# 1@ 125# 1@ 130# 1@ 135#, failed first, […]
Strength Warm up 10min jog Wall Squats 5 x 5 Goblet Squats 3 x 8 Cuban Press 3 x 5 Shoulder Openers 3 x 8Then: Warm up to heavy front squat Then 6 x 2 @ 80%1RM, rest 2 – 3 min between sets Followed by single leg work: 5 x 5 SLSLDL @ 1/2 […]
Power Endurance Warm up 10:00 Jump Rope 3 x 5 wall squats 3 x 6 bench squat 4 x 10 Oh Walking Lunge Then 10 Plank Pull 20 Ring Push Ups 30 Vertical Sit Ups 40 KB Swings 50 Ball Slams 40 DB Push Press 30 Sit and Reach 20 Windshield Wipers 10 Pull Ups […]