Strength + Supplemental 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 Goblet Squats Then: 3x per side Swing Snatch + Reverse TGU + Windmill x 3 Rounds Then: Back Squat Work up to a heavyish back squat 3 RM […]
Strength + Supplemental Power Endurance 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 one hand then switch. Then: Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Learn […]
Power 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m OH walking lunge 2x 30/30sec DBPP/OH Hold Then: Work up to heavy push press weight, can be barbell, DB, or KB Then: 5x Push Press + 10x Heavy KB Swing + Rest […]
Strength + Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30 OH walking lunge (forward/backward each arm) Then: Work up to heavy TGU Then: 6 x 2 TGU, rest some between sets Then: 10x Halo (each direction) 10x Ball Slam 10x […]
Strength Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted Lunge, weight in Farmers Carry 10x Push Press x 5 Then: 3x TGU per side 60x Mtn Climber x 5 […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 goblet squats Then: 3x per side Swing Snatch + Reverse TGU + Windmill Then: Work up to a heavyish Back Squat 5 RM Warm up to Box Jumps Then: […]
Strength/Power Endurance 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 + backward one hand, switch) Then: Work up to a heavy TGU (start standing with KB Swing Snatch if appropriate) Then 6 x 2 TGU per side […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge Then: One KB Swing Snatch + One Reverse TGU + One Windmill equals one rep 5x each side Then: 10x Head Cutter 10x Ball Slam 20x Split Jump […]
Power Endurance 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 each arm Then: 5x TGU + 10x KB Spike Swing 4x TGU + 10x KB Spike Swing 3x TGU + 10x KB Spike Swing […]
Strength and Power Endurance 10:00 Warm Up Ski/Row/Airdyne 2 × 8 Shoulder Openers 2 x 5 Cuban Press Extra work on mobility 3 × 5 Wall Squats 30m OH walking lunge, forward and backward one hand up, then switch Then: Work up to a heavy TGU Then: 6 x 2 TGU per side Between Sets, […]