10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Push Ups (inclined / knees / toes) Then – Warm up to heavy-ish SLSLDL and OH Press Then – 3x per side SLSLDL 5x Strict OH […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 10 Good Mornings Then – Warm up to Medium-heavy SLSLDL (can use BB or KB) and Pull Over Then – 5x per side SLSLDL (fairly heavy) 5x Pull Overs (heavy) X 5 […]
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 Ass to Bench 2×10 Frog Hops Then: 3x SLSLDL (Per side) – For challenge can add bosu ball or foam pad 5x Chest Press X5 rounds Rest 60-90 seconds per side) Then: 10x […]
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 […]
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 SLSLDL heavy (BB or KB) Then: 3x per leg SLSLDL 8x Ring or Regular Dip, either […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good mornings 2 x 3 each side Single leg ass-to-bench Then: Find weight for heavy SLSLDL (can use BB/KB/DBs) Then: 3x SLSLDL each side (heavy) 8x heavy Pull Overs 60sec rest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 Good Mornings 2 x 5 each side, Single leg ass to bench squats Then: Work up to heavy SLSLDL – with BB or KB Then: 3x per side heavy SLSLDL 5x […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 good mornings Then: Work up to heavy SLSLDL, use BB or KB Then 3x per side SLSLDL 6x Pull Up 5 rounds, Rest 1-2 minutes between rounds Then: 10x Deck Squat […]
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 x 6 rounds rest […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Good mornings 3 x 3 each side, Single Leg Bench Squat Then Warm up to heavy SLSLDL, with KB or BB Then: 5x SLSLDL each side 3x Pull Ups (strict, dead hang; […]