STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: 5x RDL 10x KB Swings 5x Pull Overs (heavy) x 5 rounds, rest some between rounds to recover; weights should be heavy. Then: 10x Deck […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 Good Morning 2 x 5 Split Squat per leg no weight Then: Work up to heavy RDL – Romanian Deadlift 6 x 3 RDL – rest 1-2min between sets. Then: […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats then: Then First round: 5x RMM + 2:00 min row/ski or airdyne go hard 2:00 rest 3 rounds, keep track of pace, maintain pace for all three rounds Then: 10x Back Squat […]
Power endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps then: 10x KB Swing 2:00 minute Row/Ski or Airdyne 1:00 minute Rest Three Rounds, try to set goal and maintain pace for […]
Nov 9 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 6 goblet squats Then: 5 x 8 Accelerating Back Squat – bar plus chain (15 – 45# bar + chain whatever is appropriate for athlete) rest 1:00 between rounds Then: 10x GHD […]