Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 goblet squats Then: 3x per side Swing Snatch + Reverse TGU + Windmill Then: Work up to a heavyish Back Squat 5 RM Warm up to Box Jumps Then: […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge Then: One KB Swing Snatch + One Reverse TGU + One Windmill equals one rep 5x each side Then: 10x Head Cutter 10x Ball Slam 20x Split Jump […]
Strength Endurance 10:00 Warm Up 2 × 8 Shoulder Openers 2 x 5 Cuban Press Work on mobility 3 × 5 Wall Squats 2 x 8 Goblet Squats Then: Back Squat – Teams 5x BS @____# 3x BS increase weight 2x BS increase weight All reps no rest 1:1 work:rest with partner Person one goes, […]
Power Endurance 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat OH Mobility work on Floor or Foam roller 3 x 5 SOTS press Then: Work up to heavy Push Press (DB, KB, or BB) 5x Push Press Rest some between sets, & during rest complete […]
Strength + Supplemental 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 6 goblet squat, heavy with hip opening stretch 10x OH Reach and Chest opening on floor or bench then: Work up in weight to heavy Front Squat then: 8 x 3 Front […]
Power Endurance 10:00 row/ski/jog 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squat 3 x 20 Air Squat Then: Jump Progression 5 @ Squat Jump (No Box) 5 @ 16″ Box 5 @ 20″ Box 5 @ 24″ Box rest 1:00, repeat Then: 10x Goblet Squat + 20x Split […]
Power10:00 Easy jog Wall Squat 3 x 5Squat 2 x 10Split Squats 3 x 5Shoulder Openers 2 x 10SOTS 3 x 5Split Jump 10 x 5 for formThen:Work up to 1RM on the Jerk Then do 6 x 3 at 80% of 1RMThen:5 x 5 Push Ups1:00 FLR Hold (Rings) + 1:00 Rest, x3Cool Down Athletes: […]
Power Endurance10:00 row/ski/run3×5 Wall Squats3×8 Shoulder Openers3×5 Cuban Press3×8 Goblet SquatsThen:DB/KB Complex6xDL + 6xHi Pull + 6xBO Row+ 6xFSPP + 6xSplit Jump + 6xPush Ups x 3 rounds, increase weight each round2 @ 15#, 2 @ 20#, 2 @ 25#Then:Clean + FS + PP @ 65# + 5x push ups6 rounds no rest for timeThen:2x (1-6) […]
Power + Supplemental 10:00 warm up Then: 3 x 5 Wall Squats 3 x 5 Cuban Press 2 x 10 Shoulder Openers 4 x 10 OH Walking Lunge 30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between 3 x 5 Squat Jumps Then: 8x Hang Clean […]
Power Warm up 10:00 yoga, jogging, jump rope Then: 3 x 5 wall squats 3 x 5 KB Press Bell Up 2 x 10 Shoulder Openers 4 x 10 OH Walking Lunges 8 – 10# 3 x 5 Squat Jumps Then: Work up to 3 RM on the Power Clean 6 x 3 Power Clean […]