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 (with PVC across shoulders) 3 x 5 Push Ups (inclined / knees / toes) Then – Warm up to heavy RDL (BB or KB) and Strict OH Press Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 5 per side Single leg squat to bench 2 x 5 per side half-kneeling KB up press Then – Warm up to heavy Front Squat Then – 3x Front squats (heavy) 60sec […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Maxercist Row Then – 5x per side Skater’s Lunge w/Landmine 5x RMM X 5 rounds, rest 1-2min between rounds Then – 5x Pull Ups […]
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 5 Reverse Flies (with DBs or cross-over symmetry bands) Then – Warm up to heavy Dead Lift and Pull Over Then – 5x Dead Lift (heavy) 5x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Goblet Squats – deep, hip opening + postural focus 3 x 5 per side Maxercist Row Then – Warm up to heavy-ish RDL (Can use BB or KB) Then – 5x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 10 Good Mornings Then – Warm up to Medium-heavy SLSLDL (can use BB or KB) and Pull Over Then – 5x per side SLSLDL (fairly heavy) 5x Pull Overs (heavy) X 5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking lunge – forward/backward then switch arms Then – Warm up to heavy-ish Front Squat Then – 5x Front Squats (heavy) 5x Push Ups (on rings or BOSU for extra […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 10 Frog Hops Then – 5x (per leg) Split Squats – weight at sides or at chest 8x Burpees X 5, rest 1-2 minutes between rounds Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 10 Good Mornings 3 x 5 Bent Over Rows (light to medium weight) Then – Warm up to Heavy(ish) Dead Lift Then – 5x Dead Lift (heavy-ish) 3x RMM (also heavy) X […]
10:00 warm up ski/row/airdyne 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Goblet Squats 3 x 5 Reverse Flies – with DBs or Cross-over symmetry bands Then – Warm up to Heavy(ish) Back Squat Then – 5x Back Squats (can add chains […]