Workout
10 min AD @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
Jump Squat Progression
3×5 @ 18, 20, 24″
Then:
Work up to a heavy Power Clean
Then:
Work up to a heavy Back Squat
Then:
5×2 Back Squat @ 80% 1RM
Chase it with 5x Box Jump @ 36″
rest 3 min between sets
Then:
5x100m SKi
rest 90sec between sets
Then:
5x100m Ski
rest 90sec between sets
Then:
Cool Down

Participant: Ari, Power Clean, Back Squat, Box Jump, Ski, Row

 

 

Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2×10 Hypers
2×20 RDL “Speed” @ 2″ Band
Then:
6×1 DL @ 455#
Rest 3-4 min between sets
Then:
5×10 RDL @ 135#
Then Later:
10 min Ski @ easy pace
Then:
30x(30sec work/30sec rest) Ski @ 160m Pace
Then:
Cool Down

Participant: Antonio, DL, RDL, Ski

 

IMG_2298There are no shortcuts only hard work and consistency.