In the Gym October 22nd

10:00 Warm up ski erg/airdyne/row Work on mobility or stability (Emily- Banded rows- 2×10 each. Watch her neck, and feel her lats to remind her of engagement) 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 SOTS Press w/PVC 30m OH Walking Lunge – forward/backward each […]

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In the Gym October 20th

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: Warm up to Heavy Split Squat – hold weight at chest Then: 3x Split Squat per Leg 5x Strict OH Press 5 Rounds, rest 60sec between rounds Then: […]

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In the Gym October 18th

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 3 x 6 Goblet Squat 3 x 3 SLSLDL each side with single KB Then: Warm up to Heavy Dead Lift – reasonable for 5 reps THen: 5x Deadlift 8x Push up […]

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In the Gym October 15th

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 3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture Then: Work up to weight for Front Squat reasonable for 3 reps Then: 6 x […]

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In the Gym October 13th

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 3 x 8 Goblet Squats – focus on hip opening and posture! Then: Warm up to Back Squat not too heavy; see below.. Then: 5 x 5 Isometric-Dynamic Back Squat: for each […]

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In the Gym October 11th

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 […]

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In the Gym October 8th

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 […]

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In the Gym October 6th

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 3 x 6 Goblet Squat – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat appropriate for 5 reps Then: 5x Front Squat 5x RMM […]

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In the Gym October 4th

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. […]

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In the Gym September 29th

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 […]

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In the Gym October 20th

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: Warm up to Heavy Split Squat – hold weight at chest Then: 3x Split Squat per Leg 5x Strict OH Press 5 Rounds, rest 60sec between rounds Then: […]

In the Gym October 18th

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 3 x 6 Goblet Squat 3 x 3 SLSLDL each side with single KB Then: Warm up to Heavy Dead Lift – reasonable for 5 reps THen: 5x Deadlift 8x Push up […]

In the Gym October 15th

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 3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture Then: Work up to weight for Front Squat reasonable for 3 reps Then: 6 x […]