Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 30m Single arm OH walking lunge (forward + backward then switch) Then – Warm up to heavy TGU and do a few push ups Then – 2x per side TGU (heavy) 6x Push […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good Mornings with PVC – open up shoulders and hamstrings 2 x 5 Single leg squat to bench Then – 5x RDL (DBs or Kbs) 15m Weighted Walking Lunge (Das or […]
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 one hand then switch. Then: Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Clean and Press […]
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 30m OH walking lunge – forward and backward then switch arms. Then: Work up to heavy TGU Then: 2x TGU 6x Body Row x 6 rounds […]
Strength 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 30m OH walking lunge (Forward/backwards, then switch) 2×5 Pushups Then: 2x TGU 6x Body Row X6 rounds(Rest 60-90 seconds between) Then: 10x Decksquat 10x KB Swing X 4 rounds Then: Cool down/Stretch
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 OHS to SOTS combo with PVC at wall Then – Warm up to Medium weight OHS (Or, Front Squat if no OH) Then – 5 x 5 OHS (or Front […]
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 3 SLSLDL with KB Then: Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on […]
STRENGTH #10 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 3 SLSLDL – KB Then: Warm up to Heavy Split Squat – hold weight at chest Then: 5x Split squat per […]
STRENGTH #9 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 30m Tactical Lunge 2x 30/30 DB PP – 30 sec pushing 30 sec holding weight locked out overhead, use light weight. Then: 3x TGU per side, fairly heavy […]
STRENGTH #8 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 8 Push ups Then: Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a […]