10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 3 x 10 Good mornings Do a few Dead Lifts and Push Press to figure out weight for work out .. see below Then – 10x Dead Lift (Medium weight) […]
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 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 Maxercist row 2 x 10 KB Swing Then: Work up to heavy BB Clean, if not yet ready for BB clean athlete can do a heavy KB clean or Head Cutter snap (just the […]
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 2×5 Single leg ass to bench or assisted pistol, split squat if knees are an issue Then: 5x BSSU 5x Pullups X5 rounds (Rest 60-90 seconds in between sets) Then: 30m Bear Crawl 5x […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Push Ups Then – 10 to 1 Ladder of Goblet Squats After each “rung”, complete 20sec Mountain Climbers Minimal rest Then – 10x Pull Ups + 10x Deck Squats + 15x […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Then: Barbell or KB Complex – 6x Dead Lift 6x Bent Over Row 6x Hang Cleans 6x Front Squat 6x Push Press 6x Push Ups (hands on barbell for extra challenge) X 3 rounds, […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Push Press 2 x 30sec hard / 30sec easy @ machine of choice (or jump rope or frog hops) — open up lungs Then – 8x Ball Slams 200m ski […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Frog Hops 2 x 10 Push Press Then – 10x KB Swings 10x Ball Slams 30-60sec rest x 5 rounds, try to increase weight through your rounds? Then – 8x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 SLSLDL each side 2 x 10 Push Press Then – Warm up to heavy RDL – can use BB/KB/or Landmine Then – 5x RDL 15m Heavy Sled Push X 5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 30m Single Arm OH Walking Lunge – forward/backward then switch Then – Warm up to Med-Heavy TGU Then – 3x TGU each side 5x Pull Ups X 5 rounds, rest 60-90sec between rounds […]