10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 10x of each (on each side): Reverse Clamshells Side Lying heel circles Side Lying Bicycles Then – Warm up to Front Squat ~heavy with bar plus chains Then – 3x Front Squat heavy […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Tactical Lunge 5x each side side Lying Thoracic Twist Then – 5x each side Weighted Step Up – hold KB at chest or can do BB on back 30sec Mountain […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical Lunge Then – 5x Front Raise 5x Lateral Raise 5x Reverse Fly X 3 (light DBs, a little extra shoulder warm up) Then – 5x RMM (medium heavy […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 5 each side SLSLDL 3 x 5 Push Ups Then – 5x Split Squats each side – hold weight at sides or at chest (fairly heavy) 30m Burpee Broad Jumps […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical Lunge 2 x 5 Squat jumps Then – 5x Split Jumps each side 10x Deck Squats 30sec OH Plate Hold 60sec rest X 4 Then – 6x Pull […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings Then: Warm up to Heavy-ish RDL (KB or BB) Then: 5x RDL 8x Pull Ups 10x Atomic Sit Ups/GHD Sit […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet squat 2x 30/30 push press Then: Warm up to Back Squat weight – reasonable (for 5 reps) Then: 5x Back Squats […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Good Morning Then: Warm up to RDL weight – BB or heavy KB Then: 5x RDL 30 sec Mtn climber 30 sec […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 3 SLSLDL with KB Then: Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x 10 Good Mornings Then: 3x SLSLDL per leg 6x Ring Push up 5 rounds rest as needed Then: 6x Bent Over Row 10x Deck […]