Power EnduranceWarm up 10 min airdyneWall Squats 3 x 5Shoulder Openers 3 x 8Cuban Press 3 x 5Goblet Squats 3 x 5Then:Warm up to weight on KB Jerk and KB Swing (see below)Then, IWT:3x KB Jerk 2 @ 40# + 2:00 Step ups 18” box + 2 min rest x 2 rounds+13 KB Swings @ […]
Recovery Day10min easy pace C2 rower/ski erg2×5 Wall Squat2×10 Shoulder Openers 2×10 Squat2×5 Goblet Squat 26#Then10-1/1-10 Ladder: FS @ 65# + Strict Pull-Up (10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps slow and steady pace)Then30x Step Ups 2 @ 20 KB in FC (15 per leg) + 500m row/ski erg (recovery pace 2:10) x 3 […]
Power Endurance10:00 Warm Up AD/C23 x 5 Wall Squats2 x 8 Shoulder Openers2 x 10 Goblet Squats3 x 5 Single Leg OTB SquatsThen:1:00 Step Ups with KB in FR + 20 cal AD + 20m Bear Crawl + 8x Pull Ups5 roundsThen:GUSU’s with 25# bar + KTE30 – 20 – 10 reps eachCool downAthletes: Betsy, […]
Power Endurance 10:00 Airdyne/C2/ski erg 3×5 wall squats 2×10 shoulder openers 3×5 cuban press 10x Y’s, pull downs on bands 3×8 goblet squats 2×8 DB PP 5x squat, tuck jumps Then: 5x KB Swing + 5x Goblet Squat + 10x KB Swing + 10x Goblet Squat + 15x KB Swing + 15x Goblet Squat + […]