Athletic Performance Recovery The least prioritized facet of training and it should be your top priority. The latest from the desk of Carolyn Parker, this educational email is an attempt to touch on the many types of “recovery”. After 30+ years of training and coaching, I can confidently say it is one of the most […]
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 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 – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat appropriate for 5 […]
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 2x30m Tactical Lunge Then: Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or bar bell on back. […]
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 Then: Warm up to Back Squat weight – reasonable (for 5 reps) Then: 5x Back Squats 6x Push Press with […]
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 30m OH Walking Lunge – forward/backward each side Then: Warm up to TGU – limit weight if still working on ROM If TGU’s are a […]
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 Heavy-ish RDL (KB or BB) Then: 5x RDL 8x Pull Ups 10x Atomic Sit Ups/GHD Sit […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 6 Goblet Squats Then: Then: 20 + 15 + 10 + 5 reps of each – Goblet Squat + Push Ups + KTE Then: 30 sec push press 30 sec […]
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 30m OH Walking Lunge (forward/backward each arm) Then: 30m Weighted Walking Lunge 10x Kb Swing 8x Strict Press 5 rounds, minimal rest Then: 10/1 Alternating Ladder Body Rows / Ring Dips (10/1, […]
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 30m Tactical Lunge 2 x 5 Squat Jumps Then: Then: IWT 6x Clean (KB or BB)+ 500m Row/ski + 2min rest x 3 Rest 2:00min Then: 8x Deadlift + 500m […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning 2×10 Bent Over row Then: 3x (Heavy) RDL 5x Front, lateral, Reverse Fly X6 Rounds, Rest 1-2 minutes between rounds Then: 10x Med ball sit toss or single arm weighted situp 10x Side Plank […]
Strength #14 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Frog Hops Then: 30m (Heavy) Sled Push 10x Deck Squats X5 Rounds, rest 1 minute in between rounds Then: 8x Flying burpee 10x Anchored Leg Lowers 60 sec superhero hold (hold weights in hands […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet Squats 2×5 KB OH press and stretch (Can do half kneeling if more comfortable) Then: 5x Back squat (Pause at 3 points on the lower. Power up. Can use chains if appropriate) 5x Single KB […]