Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 8 Goblet Squat, deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 5x Front Squat 20x Halo Rest 60 secs x 5 Then: 30 […]
Power + Supplemental Warm up 10:00 2 x 8 shoulder openers 2 x 5 Cuban press 3 x 5 wall squat 30 m Tactical Lunge 2 x 5 SOTS with PVC Then: 3 x 8 Front Raise 3 x 8 Lateral Raise 3 x 8 Reverse Fly Then: 5x BB Clean + 20x KB Spike […]
Strength/Power Endurance 10:00 Warm Up 3×5 wall squats 2×10 shoulder openers 3×5 cuban press 3×5 goblet squats 3×5 bent over rows 10x OH reach, chest openers 5x squat jumps, tuck jumps, 18″ box jump Then: Pull-up + Deadlift @ + Box Jump @ 40″ 10-9-8-7-6-5-4-3-2-1 reps of each 3:00 intermission Then: Sit Up + Push […]
Strength/Power 10 min row/airdyne/ski erg/jog Wall Squats 3 x 5 Goblet Squats 3 x 10 Cuban Press 3 x 5 OH Reach, Chest Openers x 10 each Push Ups x 10 then Bench Press Strength Ladder: 10 reps @ # 9 reps @ # 8 reps @ # 7 reps @ # 6 reps @ […]