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 8 Good mornings 3 x 5 Single arm/leg OH press (stand on R leg, push with L arm, then switch) Then – warm up to heavy-ish SLSLDL (can be with […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Goblet Squats – deep work on hip opening and posture Then – Use same KB for all movements if possible – 15m Weighted Walking Lunge (hold KB at chest) […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical Lunge Then – 5x Front Raise 5x Lateral Raise 5x Reverse Fly X 3 (light DBs, a little extra shoulder warm up) Then – 5x RMM (medium heavy […]
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 position athletes choice Then: 5x Step Up per leg 5x Strict Press single arm single leg (5 per arm) x 5 Then: 15m […]
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 Then: Work up in weight for Front Squat, if big group have one team to FS while the other does Split squat and switch then 5x 5 […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 8 Goblet Squats Then: Back Squat warm up to weight then: 5x Back Squat 10x Sit up rest some x 5 Then: 5x Pull Over 8x Chest Press 10x Spilt Jump x 5 Then 4x 250m […]
Strength 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench 10x Cross Sym Row and Fly Then: Work up to Heavy Deadlift Then: This should be touch and go, style no drop. 5 x […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: Warm Up to ~75% 1RM Back Squat Then: 5 x 5 Back Squat Rest 90sec […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m Single Arm OH Walking Lunge (forward/backward one arm then switch) 2×30/30sec hard/easy at machine of choice get lungs opened up Then: 30m Weighted Walking Lunge (at front rack or farmer’s carry; fairly […]