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In the Gym May 15th

10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 push ups 3 x 8 Good Mornings with PVC or light BB across shoulders Then – Warm up to Heavy RDL (can use BB or KBs/DBs) Then – 5x […]


In the Gym March 1st

10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Side Lying Leg lifts 2x 30sec work/30sec hold Push Press Then: 5x Per side skaters lunge with landmine or sliders 6x Ball Slams x5 rounds (Rest as needed) Then: 6x Goblet Squats 15m Bear Crawl 5x Pushups x 4 rounds minimal rest […]


In the Gym January 12th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 8 Push Press (medium weight) Then – Warm up to heavy SLSLDL Then – 3x per side SLSLDL 3x Pull Ups (minimal assistance; can be weighted) X […]


In the Gym September 18th

10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m OH walking lunge, forward and backward Then: 5x Strict press 10x Split Jump x 5 rounds rest as needed Then: 15m Bear Crawl + Push up ladder 10 – 1 […]


In the Gym August 16th

10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 5 SOTS press in a squat if possible 3 x 6 goblet squat with hip opening stretch Then: Find weight for Strict Press, Athlete can work on OHS with […]


In the Gym August 4th

10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 3 slsldl Then: Work up to a heavy DL – heavy relative to athletes experience with DL Then: 5x deadlift 5x strict press x 5 rest as needed Then: […]



In the Gym May 15th

10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Single leg ass to bench or assisted pistol, split squat if knees are an issue Then: 5x BSSU 5x Pullups X5 rounds (Rest 60-90 seconds in between sets) Then: 30m Bear Crawl 5x […]


In the Gym March 29th

10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Push Press (medium weight) Then: 2min Step Ups – hold weight at chest or at sides 200m Sprint @ Machine of choice 60sec Wall Sit Hold […]


In the Gym February 24th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 each side Single leg squat to bench 2 x 5 Push Ups Then – 15m Heavy Weighted Walking Lunge – hold at sides 15m Heavy Bear Crawl 5x Heavy Bent […]