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 2 x 10 good morning 3 x 3 maxercist row Then: Work up to heavy RDL Then: 3x RDL 8x Box Jump x 5 rounds rest as necessary Then: 10 – […]
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 2 x 10 good morning Then: Work up to heavy RDL Then: 3x RDL 8x Box Jump x 6 rounds rest as necessary Then: 10 – 1 Pull Up Ladder, core […]
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 3 x 3 slsldl Then: Work up to a heavy DL – heavy relative to athletes experience with DL Then: 5x deadlift 5x strict press x 5 rest as needed Then: […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Squat Jumps 3 x 10 Push Press Any additional mobility/stability work on own Then – 10x Clean and Press (medium weight, BB or KB) *Can try a Clean and Split Jerk for additional […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 Squat Jump Chest opening on Foam roller or bench Then: KB Swing + Floor Press (or) Bench Press Ladder The swing should be as heavy as the athlete can stabilize and chest […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (per side) 2×5 KB stretch and press (Per side) Then: 5x Split Squats 3x RMM X5 rounds (Rest 60-90 seconds in between) Then: 30m Rock Carry 60m Farmers Carry 10x (Total) Landmine […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 2 x 10 goblet squats (deep, hip opening) Then: 5x Cleans (BB or KB) 5x per side Step Ups 10x Deck Squats X 5 rounds, minimal rest Then – […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats work on mobility/stability 2 x 30m Tactical Lunge Then – 10x Body Rows 20x Head Cutters 30x Push Ups 40x Anchored Leg Lowers 50x Ball Slams 40x Sit Ups 30x Push Press 20x Goblet Squats 10x KTE […]