10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 good mornings 30 x Tactical Lunge Then: Warm up to Romanian DeadLift Then: 5x RDL Heavy 5x Pull Overs, heavy 5 Rounds, rest some between/during rounds Then: 10x Med […]
Strength + Power Endurance 10min warm up row or air dyne 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall Squats 2 x 20 Lunge (10m forward, 10m backward) 3 x 10 Goblet Squat Then: Dynamic-Isometric Back Squat with 5 sec pause in each position, 4 stops […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility – hips and overhead especially 3 x 5 Wall squat 3 x 6 Goblet Squat – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat Then: 5 x Front Squat […]
Nov 6 Power 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2×5 OHS + SOTS 3×5 single leg squat to bench 3×5 squat jumps Then: warm up to 5RM Jerk /Push Press (BB/KB/DB athletes choice) 5 x 3 Jerk or Push press athlete’s choice BB/KB/DB Then: […]
November 3rd Power 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press Mobility Work 3 x 5 wall squat 2 x 5 Squat Jump Then: KB Swing + Floor Press BB or DB The swing should be as heavy as the athlete can stabilize and chest press heavy as well, same […]
Power October 31 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 10 KB Swing Then: Work up to heavy Power Clean, if not yet ready for BB clean athlete can do a heavy KB clean Then: 8x Power Clean 10x KTE rest as necessary […]
October 28th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 slsldl with KB for warm up Then: 10x weighted walking lunge 5 per leg, heavy – weight in farmers carry, DBs or Kbs 10x Body Row can be both arms or 5x per […]
October 25 Strength 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 ass to bench squat Then: find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x Med Ball Sit throw to partner or […]
October 19 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 2 x 10 Good Morning Then: Work up to heavy SLSLDL BB or KB (some folks did split squat instead) Then 3x SLSLDL per leg (Split Squat) 10x KB Spike Swing […]
October 9th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press Work on mobility 3×5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 10x Pull Up 5 rounds Then: 10x Ball Slam + 10x Box Jump […]