2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies (light DBs or cross-over symmetry bands) Then – Warm up to heavy Dead Lift and Chest Press Then – 5x Dead Lift (heavy if appropriate) 5x Chest […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 OH Press and Stretch 2×10 Good Morning Then: 6x Push Press 60 sec FLR X4 (Rest 60 sec or so between) Then: 10—1 Pullover/Leg Lower Ladder (10/1, 9/2, 8/3, etc) Then: 8×20 sec hard/10 sec easy machine of choice
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 30m Tactical Lunge Then: find weight for heavy step up, barbell on back or KBs in front rack athletes choice Then: 5x Step Up per leg 10x KB Swing x 5 […]
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 10 Good Mornings 3 x 3 per side Maxercist row Then: Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can […]
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 Squats Then: Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on back […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 6 Goblet Squats Then: 8x Goblet Squats 6x Burpees 8x Pull Over Rest ~60-90 seconds 4 Rounds Then: 6x Ring Dips (or bar/bench dips) + 5x (each side) Windshield Wipers + 4 […]
10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 SOTS press w/PVC 2 x 8 goblet squats, deep with hip opening, focus on posture Then: Warm up to heavy Back Squat (for 5 reps) then: 5 x 5 Back Squats Rest […]
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 5 squat jumps 30m Single arm OH Walking Lunge (forward/backward each arm) Then: Find weight for KB Clean and Press Then: 6x KB Clean + Press 5x Step Ups per […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat – reasonable weight for 3 reps; use chains if appropriate Then: 6 x 3 Front […]