Monthly Archives: August 2020



In the Gym August 24th

STRENGTH 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Good Mornings 2 x 30m Tactical Lunge watch posture Then: 10-1 Dead Lift Strength Ladder, increasing weight each rung of the ladder (start at about 50% of 1RM) Rest some between sets […]



In the Gym August 19th

STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3×5 wall squats 30 M Tactical lunge x 2-watch posture!! Then: 5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups) x 5 rounds, rest as needed Then: 8x Push Ups […]



In the Gym August 14th

STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Over Head walking lunge (Jill and Curtis – tactical lunge) 2 x 8 good mornings Then: Warm up to heavyish Deadlift Then 5x Deadlift (Jill/Curtis can use KB or Hex bar if […]


In the Gym August 12th

STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU Then 6 x 2 TGU per side Rest 2min between sets; During rest, complete 15m […]


In the Gym August 10th

STRENGTH 10:00 Warm up work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squatsff 2 x 10 Goblet Squats 2 x 5 Squat Jumps Then: Work up to Heavy Back Squats Then: 6 x 3 Back Squats Rest 1-2min between sets Then: 10x Med Ball Sit Toss […]