10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 30m Single arm OH walking lunge (forward/backward each side) Then: Find weight / warm up to TGU heavy Then: 2x TGU per side 5x heavy Pull Overs X 5 rounds, rest 60-90sec between rounds Then: 10x KB […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge Then: 3x TGU per side 6x Pull up 5 rounds, rest as needed Then: 6x Head Cutter (medium weight) 12x Frog Hops 5 Rounds, minimal rest If […]
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 30m OH Walking Lunge – forward/backward each side Then: Warm up to TGU – limit weight if still working on ROM Then: 6 x 3 TGU per side Rest ~2minutes between sets […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm Weighted Walking Lunge (forward + backward) Then: Warm up to heavy TGU Then: 2x each side TGU 5x Pull Ups, minimal assistance Rest 60-90sec x 6 Then: 30-20-10 reps of each (adjust […]
10:00 Warm up ski/row/bike Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 3 x 3 Single Leg Squat to Bench Then: 5-1 Ladder TGU (each side). Increase weight as you go and rest as necessary. Between each “rung” complete 5x Burpees Then: 8x Pull Overs […]
10:00 warm up ski/row/bike Work on mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU Then 6 x 2 TGU per side Between each set, do 15m Bear Crawl ** […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press Work on mobility 3×5 Wall squats 3 x5 SOTS Press 3 x 6 Deep Goblet Squat Then: TGU, mobility and or with load if appropriate. Then: 5 x 3 TGU rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge – […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU + 10 KB Spike Swing (only use spike if appropriate for athlete) 4x TGU + 10x KB Swing 3x TGU + 10x KB Swing […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU. Then 6 x 2 TGU per side. If appropriate for the athlete, do 30 – 60 sec ring support between […]