STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical lunge – forward and backward then switch arms. 2 x 5 squat jumps Then: 5x Split Squat (weighted per leg) + 10x Flying Burpee 4x Split Squat (increase weight if appropriate) […]
Strength & Power Endurance 10:00 Warm Up (row/ski/airdyne) 2 x 8 Shoulder Openers 3 x 5 Y’s and Cuban Press 3 x 5 Kb OH Press + Stretch 3 x 5 Wall Squats 30m Tactical lunge (forward and backward) 2 x 10 KB Swings Then: 5x Split squat per leg (KB or DB in FR […]
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: […]
Strength 10:00 Warm Up Wall Squat 3 x 5 Squat 2 x 10 OTB 5 x 5 18” box Shoulder Openers 2 x 10 SOTS 3 x 5 @ 5lb Then Work up to 80% Overhead Squat (OHS) Then 6 x 3 OHS 80% 1RM 45/95lbs rest 2 min between sets Then Split Squats […]