Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 slsldl with KB 2 x 10 KB Swing Then: Work up to a heavy DL Then: 5 x 5 Deadlift – touch and go style Complete 5x strict press between […]
Strength + Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS – if appropriate otherwise use this to teach an gain mobility with light […]
Power 10:00 warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility – hip opening, overhead 3 × 5 Wall squats 3 x 6 Goblet squats deep, hold and stretch 3 x 5 Squat jump Then: Work up to heavy clean (BB or KB) Then: 5x Clean + 10x Ball […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS Rest 1 – 2 min between sets Then: 10-1 Push Up […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 3 SLSLDL per side 2 x 10 KB Swing Then: Work up to a heavy Dead Lift Then: 5 x 5 Deadlift – touch and go Between sets, complete 5x […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack Then: 5x Step Up per leg 5x Strict Press single arm single leg (5 per arm) x […]
Strength and Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 3x Front Squat 60x Mtn climber rest 60 secs x […]
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 […]
Power 10:00 ski/row/airdyne warm up 2 × 8 shoulder openers 2 x 5 cuban press Extra work on mobility 3 × 5 wall squats 2 x 5 squat jumps 30m tactical lunge x2 Then: Work up to back squat, not too heavy (see below) Then: 5x Back Squat, hold 3 seconds at the bottom of […]
Strength Endurance Warm up Wall Squat 3 x 5 Bench Squat 5 x 5 Shoulder Openers 2 x 8 3 x 60 sec FLR OHS + SOTS w/PVC 3 x 5 Pull ups 5 x 5 Workout: 14# Med Ball Hold in Rock Carry 60secs + 30m Bear Crawl 5 rounds Then: 60 sec Overhead Plate […]