Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip Opening Goblet Squats Then: BB/KB Complex: 6x Deadlift 6x Bent over row 6x Hang Clean 6x Front Squat 6x Pushpress 6x Pushup X4 Rounds (Minimal rest, try to not put the bar/weights down the whole time. Try to Increase weight as you […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own Then – BB or KB Complex: 6x Dead Lifts 6x Bent Over Rows 6x Hang Cleans 6x Front Squats 6x Push Press 6x Push Ups Plus a 500m Ski/Row (go […]
10:00 warm up + work on mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats Then: 6 way BB Complex or DB/KB if better for the athlete 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (with KBs if more appropriate) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up Try to […]
PE/SE 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats Then: 6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up […]
PE/SE 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 30m Tactical Lunge 2 x 10 DB PP Then: BB or KB Complex + sprints… 6x Dead Lift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 3 x 6 Goblet Squats Then: KB or BB Complex (Try to use same weight for all movements; Try not to put weights down until push press is complete) 6x Dead Lift 6x Bent […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats Then: 6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (or DB/KB) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat (if DBs […]
Strength Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats Then: 6-way BB or KB Complex… 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up *do NOT put the bar down until push […]