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In the Gym February 8th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m walking lunge 2 x 10 good morning Then: Work up to heavy-ish SLSLDL Then: 2x SLSLDL (per leg) heavy x 6, rest as necessary Then: 15m Bear Crawl + Push up ladder […]


In the Gym February 6th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 goblet squat focused on hip opening Then: Find weight for dead stop Back squat Then: 3x Back Squat – dead stop, meaning there is a 1 -2 sec pause at […]


In the Gym February 4th

STRENGTH 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, can start from standing. Learn Swing snatch to get weight overhead. Then: 6 x 2 […]


In the Gym February 1st

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 goblet squat Then: Work up in weight for Front Squat Then: 5x Front Squat 10x KB Swing x 5 rest as necessary Then: 5x Pull Over + 10x Anchored Leg […]


In the Gym January 30rd

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good morning Then: Work up to heavy SLSLDL BB or KB Then: 3x SLSLDL per leg 10x Halo each direction rest 60 secs x 5 Then: 30 secs sit up […]


In the Gym January 28th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 goblet squat 2 x 10 KB Swing Then: Work up to a heavy-ish Back Squat Then: 5x Back Squat, strict form!! 5x Strict OH Press 5 Rounds, rest 1-2 minutes […]


In the Gym January 25th

STRENGTH 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 Then: Warm up to weight for Step Up (can hold weight at chest or at sides) 5x Step Up 5x Pull Over x 5 rounds, rest as […]


In the Gym January 23rd

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 3 x 6 Goblet Squat Then: Warm up in weight to 5 rep for Front Squat Then: 5x Front Squat 5x Pull up (can be weighted or assisted) x 5 rounds, […]