10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Single Arm OH Walking Lunge Then: Find Weight for heavy BSSU Then: 3x each side BSSU 5x Reverse Flies (light) 5x Bent Over Rows (medium heavy) X 5 rounds, rest ~60sec between rounds […]
10:00 warm up Mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Goblet Squats – deep, hip opening, pause at bottom of each Then: Warm up to Back Squat Step Up (BSSU) heavy weight Then: 2x each side BSSU, heavy 5x Box Jumps Rest 60-90sec […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 3 x 3 each side SLSLDL (Break up into teams if drop is larger than 3) Then: (Team 1) Find 3 rep weight for BSSU (fairly heavy) Then: 3x each side BSSU 4x each […]
10:00 Warm up Work on Mobility / Stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 3 x 6 Goblet squats deep, hold and stretch 2 x 30m Tactical lunge Then: Warm up to heavy BSSU Then: 5 x 3 BSSU per leg Rest 1-2 minutes between sets […]
STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch 2 x 30m tactical lunge Then: Warm up to heavy BSSU Then: 3x BSSU per leg 10x Anchored Leg lower x 5 rounds rest […]
August 5th STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch 2 x 30m tactical lunge Then: Warm up to heavy BSSU Then: 3x BSSU per leg 10x Anchored Leg lower x 5 […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch 2 x 30m tactical lunge Then: Warm up to heavy Back Squat Step Up (BSSU Then: 5 x 3 BSSU per leg […]
STRENGTH 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 3 x 6 Goblet Squat – deep, pause at bottom for hip opening and postural stability 30m Tactical Lunge Then: Warm up to heavy Back Squat Step Up (BSSU) Then: 6×3 […]
Strength 10min warm up jog 2×10 shoulder openers 2×5 cuban press 3×5 wall squats 3×6 OHS + SOTS 3×5 single leg OTB 3×5 squat jumps 3×5 tuck jumps warm up to heavy back squat step ups then – Back squat step ups 6×2 at 2RM rest 1-2 minutes between sets. then – warm up to […]
Strength Warm up jog 10:00 wall squat 3 x 5 goblet squat 3 x 6 shoulder openers 2 x 10 SOTS 3 x 5 OH walking lunges @ 10# 3 x 10 then Back Squat Step Up 18” 5 x 3 per leg 24#/45# Romanian DL – 5 x 3 @ 75#/95# SLSLDL @ 3 x […]