10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 3×6 Goblet Squats Then: 6x Deadlifts (Medium Weight) 6x Box Jump – watch form due to leg fatigue 6x Pushups – toes or knees, rings, bosu… x 4 rounds (Rest as needed for form) Then: 10-1 Floor Press/Leg Lower ladder […]
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 Then – Warm up to heavy Split Squat Then – 5x per side Split Squat – can hold weight at sides or at chest, or for extra challenge BB […]
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 Then – Warm up to heavy-ish Back Squat Then – 5x Back Squat 5x Push – Plank – Row (basically the first […]
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 KB press and stretch 2 x 30m Tactical Lunge Then – Warm up to medium heavy TGU Then – 3x per side TGU 3x Pull Ups (strict/dead hang. Can […]
Strength #18 – Monday 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 5 Reverse Flies (DBs or cross-over symmetry bands) 2 x 5 per side Single leg ass to bench squat Then – 30m Weighted Walking lunge – hold weight […]
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) 2 x 8 Frog Hops Then – 5x Front Squats with Landmine – fairly heavy 8x Burpees X 5 rounds, rest 1-2 minutes between […]
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 Push Ups (inclined / knees / toes) Then – Warm up to heavy-ish SLSLDL and OH Press Then – 3x per side SLSLDL 5x Strict OH […]
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 […]