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 […]
Strength 10:00 row/ski erg/airdyne (5:00 easy, 5:00 of 30/30 hard/easy effort) 2 x 10 shoulder openers 3 x 5 wall squats 3 x 5 cuban press 2 x 30m OH walking lunge (15m forward/15m backwards, then switch hands) 2 x 8 bent over rows @light db’s then 10x pull up + 3x TGU (per side) […]
Strength 10:00 C2/AD 3 x 5 wall squats 3 x 5 cuban press 2 x 10 shoulder openers 4 x 8 Goblet squats 40, 50, 55, 60# Then Work up to Front Squat 3RM 6 x 3 FS @ ?# Rest 2:00 between sets During rest period do 5x BB BO Row @ ?# + […]
Strength Warm up 10min C2 or Airdyne Wall squats 3×5 Goblet squats 2×10 Shoulder openers 2×10 SOTS 3×5 Single Leg OTB 3×5 Then – Work up to heavy TGU 4 @ 3 @ 2 @ 1 @ 1 @ ? Then – 6×1 TGU Then – 5 x 5 Bench Press, rest 1 min between […]