10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 4x per side KB Swing Snatch + Reverse TGU + Windmill equals one rep. Then: 3x Front Squat 8x Ball Slam x 5 rest as needed Then: 15m sled pull – […]
STRENGTH #6 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good mornings Then: Warm up to SLSLDL heavy (BB or KB) Then: 3x per leg SLSLDL 8x Ring or Regular Dip, either can be assisted 10x Windshield […]
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 […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL BB or KB Then 3x SLSLDL per leg 8x Dip or Ring dip – can be assisted 5x Push Up 5 rounds […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 8x Box Jump x 5 Then: 5x Pull Over […]
Strength Endurance 10:00 Warm up ski/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 wall squats 30m Tactical lunge x 2 – watch posture!! Then: 10x Weighted Walking Lunge, hold DBs/KBs at sides; good posture and strict form! 20x Bulgarian Bag Swing or Halo, 10 each direction […]
Power Endurance 10:00 warm up ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 good morning OH mobility floor or bench Then: KB or BB Clean + Push Press Ladder 10 – 1 Same weight, so Clean will be light; focus should be on form […]
Strength Warm up 10:00 row/ski/air dyne 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 5 SLSLDL with KB (per leg) Then: Dead Lift work up to 85-90% 1RM 5 × 3 @85% 1RM DL Rest 2:00 between sets; during rest do: 15m sled pull, plank position […]