Power Endurance Warm up 10min C2/Airdyne Then: KB complex… 10x One arm KB Swing + 10x One arm Push Press each side + 10x Figure 8’s + 10x Goblet Squat + 10x KB Snatch + 10x One arm OHS each side + TGU 3 per side Then: 50x FS PP @ 65# BB 50x Wall […]
Power Endurance Warm up 3 x 5 Wall squats 2 x 10 Squats 2 x 20 KB Swings @ 35-50# 2 x 20 KB PP 20 – 35# then 100m Farmer’s Carry, 2KB @ 50# + 20x TGU (10 per side) + 200m Waiters carry (adjust the weight for OH as necessary) switch the hand […]
Power Endurance KB Complex warm up 10 reps per movement, use warm up weight: One Handed KB Swings Around the World Figure 8’s Goblet Squats Push Squats Deck Squats OH Squats Halos Windmills TGU Then Work up to Clean & Jerk 5RM Then 5x Clean & Jerk + 90 sec Row all out + 2:00 […]
Strength Endurance 10:00 warm up row/ski 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 KB swings 2 x 10 Push Ups then – 15m weighted walking lunge + 15m bear crawl (same weight) x 6 rounds then – 15m OH walking lunge (25-45# plate overhead) […]
Strength + Supplemental Warm up:10min C2 or Airdyne wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS Press 2 x 5 OH Walking Lunges @ 20# Then: Workup to Heavy TGU with Barbell 2 x 5 @ 50% per side 2 x 4 @ 60% 2 x 3 […]
Strength 10:00 Warm Up 3 x 5 Wall Squats 3 x 5 Cuban Press 2 x 10 Shoulder Openers then work up to heavy SLSLDL 5, 3, 1, 1, 1…go until you max out then KB Complex @ 30# 5 x Snatch 5 x Reverse TGU 5 x Windmill do 5 rounds, rest 1:00 between […]
Strength Warm up 10 min jog or C2 Wall Squat 3 x 5 Goblet Squat 2 x 10 OTB 3 x 5 Squat Jump 3 x 5 Tuck Jump 3 x 5 then Work up to 1RM on the Clean 6 x 3 at 80% of 1RM rest 2:00 min between sets then 10 Box […]
Power Endurance 10:00 Warm Up 2 x 5 cuban press 3 x 5 wall squat 2 x 30m oh walking lunge 2 x 5 push ups Then, learn TGU Work Up to 2RM TGU, then 6 x 2 @ 2RM Then 1:00 Ski Erg + 1:00 OHS 1:00 Ski Erg + 1:00 Push Up (rings […]
Power Endurance Warm up 5 min easy + 5 min 30/30 Row/Ski/ Airdyne Then: 2 x 10 Shoulder Openers 3 x 5 Wall Squats 3 x 5 Cuban Press Then: 2x 30m OH Walking Squat @ DB or KB (3 steps – strict then squat) 2x 30m OH Walking Lunges @ DB or KB (15m […]
Strength + Power Supplemental Warm up:10min C2 or Airdyne wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS Press 2 x 5 OH Walking Lunges @ 20# Then: Workup to Heavy TGU with BARBELL 2 x 5 @ 50% per side 2 x 4 @ 60% 2 x […]