12.30.11 Strength

Workout5 minute easy rowThen:BB Complex, 6 reps each:DL +Bent-Over Row +Shrug +Hi-Pull +Hang Squat Clean +Push Press +Back Squat +Ring Dip3 sets (not too heavy, work on technical aspects)Rest as needed between setsThen:Work up on DL (~90% 1RM)Then:DL Cluster...

12.24.11 Power Endurance

Workout”12-Days of Primal Christmas”Performed liked the song (1, 2-1, 3-2-1, 4-3-2-1…)1x Lap (long)2x Deadlift @ 95#/135#/185#/225# (depending on ability level) 3x Pull-ups 4x KB Thrusters 5x KTE 6x (3 each leg) Forward Lunge (Hold KBs in Farmer...

12.23.11 Power Endurance

WorkoutWarm-up with…Various movements across the floor (5-10 minutes)Then:1-10 Partner Box Jump LadderThen:20x Heavy KBS +30m Sprint +20x Split Jump +30m Sprint +20x Ball Slam +30m Sprint +Rest while other player goes4 roundsThen:15m Sprint with Heavy D-Ball...

12.21.11 Strength, Power Endurance

Workout15x Airsquats +10x Jump Squats +5x Knee Jump or Tuck Jump2 setsThen:Wrist, elbow, and shoulder mobility drillsThen:4×8 DB SOTS PressThen:Warm-up on Front Squat:3×8 @ 50% 1RM (light, get loose)Then:Front Squats5-4-3-2-1-1-1Record best...