Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat jumps 2 x 5 Tuck jumps Then: Warm up to clean heavy-ish (can be with KBs or BB) Then: 5x Cleans 150m ski/row (hard!) 60sec rest 5 rounds Then: […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge 2 x 15 Air Squats Then: Athletes can do step ups fast if split jumps are no go Set up to do split jumps and sprints outside; OR, […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Push Ups 2 x 5 Squat Jumps Then: 8x RMM + 20x Frog Hops + 1 minute rest 6x RMM + 30x Frog Hops + 1 minute rest 4x RMM […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 3 x 5 Squat Jumps Then: Warm up to Back Squat with bar + chains (don’t go too heavy; see below; […]
STRENGTH 10:00 Warm up work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability) 2 x 5 Strict Push Ups Then: Warm up to […]
STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 8 Goblet Squats, deep, focus on posture and hip opening 30m Tactical lunge Then: (team 1) Warm up to Dead Stop Back Squat (not too heavy, see below) Then: 5 x […]
August 15 STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good Mornings 30m single arm OH Walking lunge; do one lap forward and backward then switch arms. Then: Warm up to heavy-ish SLSLDL Then: 5x per leg SLSLDL […]
August 12th STRENGTH 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Good Mornings 2 x 30m Tactical Lunge watch posture Then: 10-1 Dead Lift Strength Ladder, increasing weight each rung of the ladder (start at about 50% of 1RM) Rest some […]
August 9th STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30 M Tactical lunge, watch posture!! Then: Warm up to heavy Split Squat (weight at Front Rack), find weight for OH press Then: 3x Heavy Split Squat […]
August 7th STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3×5 wall squats 30 M Tactical lunge x 2-watch posture!! Then: 5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups) x 5 rounds, rest as needed Then: 8x […]