Union Strength

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UNION STRENGTH – MONDAY – 080816 – SPEED DRILLS, FRONT SQUAT, MUSCLE CLEAN, DIP, PULL UP

Footspeed drills:

1. High Knees

2. Butt kickers

3. In and outs 2x

4. Ickey Shuffle 2x

5. Reverse ickey shuffle

Front squat:

3 – 3 – 3

Muscle cleans:

2 – 2 – 2 – 2

Weighted parallel bar dips:

3 x 8

False grip ring pull ups:

5 – 5 – 5

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

 

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UNION STRENGTH – THURSDAY – 080416 – SPEED DRILLS, OHS, PULL UP, HSPU

Footspeed drills:

1. High Knees

2. Butt kickers

3. In and outs 2x

4. Ickey Shuffle 2x

5. Reverse ickey shuffle

Overhead squat:

5-5-5

Weighted pull-up:

7-7-7-7

Superset with:

Strict HSPU:

7-7-7-7

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

 

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UNION STRENGTH – WEDNESDAY – 080316 – SPEED DRILLS, OHS, PULL UP, HSPU

Footspeed drills:

1. High Knees

2. Butt kickers

3. In and outs 2x

4. Ickey Shuffle 2x

5. Reverse ickey shuffle

 

Overhead squat:

5-5-5

Weighted pull-up:

7-7-7-7

Superset with:

Strict HSPU:

7-7-7-7

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

 

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UNION STRENGTH – TUESDAY – 080216 – SPEED DRILLS, FRONT SQUAT, DEADLIFT, DIPS

Footspeed drills:

1. High Knees

2. Butt kickers

3. In and outs 2x

4. Ickey Shuffle 2x

5. Reverse ickey shuffle

Front squat:

5-5-5

Deadlift:

1 x 5

Weighted parallel bar dips:

3 x 8

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

 

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UNION STRENGTH – MONDAY – 080116 – SPEED DRILLS, FRONT SQUAT, DEADLIFT, DIPS

Footspeed drills:

1. High Knees

2. Butt kickers

3. In and outs 2x

4. Ickey Shuffle 2x

5. Reverse ickey shuffle

Front squat:

5-5-5

Deadlift:

1 x 5

Weighted parallel bar dips:

3 x 8

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

 

 

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UNION STRENGTH – THURSDAY – 072816 – SPEED DRILLS, OHS, HANG POWER CLEAN, BENT OVER ROW

Footspeed drills:

1. High Knees

2. Butt kickers

3. In and outs 2x

4. Ickey Shuffle 2x

5. Reverse ickey shuffle

Overhead squat:

1-1-1-1-1

Hang power clean above the knee:

2-2-2-2

Bent-Over Barbell Row:

3-3-3-3-3

5-10 min Bar Muscle-Up Practice

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

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UNION STRENGTH – WEDNESDAY – 072716 – SPEED DRILLS, OHS, HANG POWER CLEAN, BENT OVER ROW

Footspeed drills:

1. High Knees

2. Butt kickers

3. In and outs 2x

4. Ickey Shuffle 2x

5. Reverse ickey shuffle

Overhead squat:

1-1-1-1-1

Hang power clean above the knee:

2-2-2-2

Bent-Over Barbell Row:

3-3-3-3-3

5-10 min Bar Muscle-Up Practice

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

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UNION STRENGTH – TUESDAY – 072616 – SPEED DRILLS, SQUAT, HIP THRUST, BENCH PRESS, HS WALK

Footspeed drills:

1. High Knees

2. Butt kickers

3. In and outs 2x

4. Ickey Shuffle 2x

5. Reverse ickey shuffle

Back squat:

1-1-1-1-1

Barbell hip thrust:

2-2-2-2

Bench press:

1-1-1-1-1

5-10 min of handstand walk work

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

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UNION STRENGTH – MONDAY – 072516 – SPEED DRILLS, SQUAT, HIP THRUST, BENCH PRESS, HS WALK

Footspeed drills:

1. High Knees

2. Butt kickers

3. In and outs 2x

4. Ickey Shuffle 2x

5. Reverse ickey shuffle

Back squat:

1-1-1-1-1

Barbell hip thrust:

2-2-2-2

Bench press:

1-1-1-1-1

5-10 min of handstand walk work

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

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UNION STRENGTH – THURSDAY – 072116 – SPEED DRILLS, OHS, CLUSTER, ROW, PUSH UP

Footspeed drills:

1. High Knees

2. Butt kickers

3. In and outs 2x

4. Ickey Shuffle 2x

5. Reverse ickey shuffle

Overhead squat:

3-3-3-3-3

Cluster:

2-2-2-1-1

Bent-Over Barbell Row:

4-4-4-4

Ring push ups:

8-8-8-8

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.