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In the Gym July 26th

10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm OH Walking lunge – forward/backward each arm Then: 10x KB Swings 30m Weighted Walking Lunge – hold weight at sides 10x Push Press (same weight as walking lunges?) 5 Rounds, rest […]






In the Gym July 14th

PE/SE (accumulation) 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 reverse flies, use light weight DBs or cross-symmetry bands Then: 10x Pull Ups 20x KB Head Cutters 30x Dips (bench, bar, or rings) 40x Anchored Leg Lowers 50x Ball […]


In the Gym July 12th

PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge – forward backward one arm then switch sides Then: 5 to 1 (per side) TGU Ladder between “rungs”, do 15m bear crawl (so 6 TGU per side + 15m […]


In the Gym July 9th

PE/SE 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 2 x (30sec air squat + 30sec squat hold) Then: 10x KB Swing 2min Weighted Step Ups (hold weight at sides or front rack) 60sec OH Plate Hold […]