Archives

In the Gym December 11th

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 use swing snatch to get weight overweight if starting from standing. Then: 2x TGU […]


In the Gym December 8th

Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 8 Goblet Squats Then: 3x per side Swing Snatch (or clean and press) + Reverse TGU + Windmill Then: Work up to a heavyish back squat 5 RM Then: 5x Back Squat + […]




In the Gym November 28th

Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 5x Front Squat 20x Halo or Bulgarian bag swing – 10x Each direction […]



In the Gym November 20th

Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats then: Then First round: 5x RMM + 2:00 min row/ski or airdyne go hard 2:00 rest 3 rounds, keep track of pace, maintain pace for all three rounds Then: 10x Back Squat […]


November 17th

Power endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps then: 10x KB Swing 2:00 minute Row/Ski or Airdyne 1:00 minute Rest Three Rounds, try to set goal and maintain pace for […]



In the Gym November 9th

Nov 9 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 6 goblet squats Then: 5 x 8 Accelerating Back Squat – bar plus chain (15 – 45# bar + chain whatever is appropriate for athlete) rest 1:00 between rounds Then: 10x GHD […]