Workout: Power Endurance Warm up 10:00 2 x 8 Shoulder Openers 2 x 5 Push Up Plank Row 2 DB @ 20 – 40# 3 x 5 Wall Squats 3 x 6 Goblet Squat, heavier each set. Then: 5x BO Row 5x Pull Up – strict, no kip 10 Rounds Then: 10x Goblet Squat @ […]
Workout Strength Warm up 10:00 2 x 5 Cuban Press 3 x 5 Wall Squat 30m OH walking lunge 2 x 5 Push ups Then: Review or Learn TGU Work up to 2 RM TGU Then: 6 x 2 @_____? Then 1:00 Ski Erg + 1:00 OHS 1:00 Ski Erg + 1:00 Ring Push x […]
Workout: Power Endurance 2 x 8 Shoulder Openers 2 x 5 Cuban Press 2 x 6 Goblet Squat 2×5 Burpee 2×10 Jump Squat 3×10 KB Swing (one set each @ 35#, 45#, 55#) Then: 2 min Max Reps of: 5x DL@ bodyweight (BW) + 10x Strict Press with DBs @ 30-50% BW + 2 min […]
Workout: Power Endurance Warm up 10:00 C2 or Ski Erg 2 x 8 Shoulder Openers 2 x 5 Cuban Press 2 x 5 Wall Squat 30m OH Walking Lunge 2:00 30/30 on machine of choice for WO Then: 30sec Row/Ski (Hard) + 2:00 “rest” During “rest period” complete 30x Step up with 2KB @ 10 […]
SkiMo Clinic with Sari Anderson and Carolyn Parker Clinic Description: Meet with local power house Sari Anderson: Mom, Elite Multi-sport Competitor, SkiMo racer and 2014 Power of Four SkiMo Race; Women’s Sport Division co-winner: for a mid-season tune up for the Power of Four (or Two) secrets and techniques of elite racers, this clinic is for everyone! SkiMo recreational racers, […]
Power Endurance Warm Up 10:00 2 x 5 Y’s, Reverse Flys, Pull Downs 3 x 5 Wall Squat 2 x 5 Squat Jump 2 x 5 Tuck Jump Then: Clean/FS/PP (with Barbell) 2x 5/5/3 @ 45# 2x 4/4/3 @ 55# 2x 3/3/2 @ 65# Finish all sets only rest is changing weight Then: 8x F.S.P.P @ […]
Warm up 10:00 2 x 8 Shoulder Openers 3 x 5 Y’s Flys and Pull Downs 3 x 5 Bat Wings 5# 3 x 5 Wall Squats 2 x 15 Walking Lunge 2 x 15 OH walking lunge 8# Then: Work up to 1RM BSSU 55# Then: 6 x 2 BSSU @ 90% 1RM 45# […]