POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats then – Warm up to back squat, bar + chains – not too heavy then – 8x accelerating back squat with bar + chains (No pause at bottom, […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 6 goblet squat, deep and open up hips 2 x 10 kb swing Then: warm up to front squat weight reasonable for 5 reps Then: 6x front squat, with 3 sec […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x s SLSLDL with KB 2 x 5 squat jumps Then: Warm up to Dead Lift moderate weight Then: 5x Dead Lift 8x Burpee-Box Jump (burpee but instead of jumping straight up, […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 30m Tactical Lunge 2 x 10 KB swings Then: Find Weight for Weighted Walking Lunges (holding at Front Rack) Then: 15m Weighted Walking Lunge (Front Rack hold) 15x Frog Hops 10x […]
POWER 10:00 Warm up ski/row 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 5 squat jumps 2 x 5 tuck jumps Then: Warm up to clean heavy-ish Then: 5x Cleans (can be with KBs or BB) 150m ski/row (hard!) 60sec rest 5 rounds […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 6 goblet squat 2 x 5 squat jumps Then: 6x Goblet Squats heavy 15m Sled Push FAST 6 rounds, rest 1 minute between rounds Then: 5x Pull Ups 10x Deck Squats […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 30m OH walking lunge (single arm, do one lap forward/backward with one arm, then switch and go again) 2 x 30/30sec push press/oh hold Then: Warm up to Jerk or Heavy Push Press […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 6 goblet squats – deep, hip opening, focus on posture 2 x 10 KB swings Then: Warm up to Back Squat with bar + chains (don’t go too heavy; see below; […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 3 x 6 Goblet Squats Then: KB or BB Complex (Try to use same weight for all movements; Try not to put weights down until push press is complete) 6x Dead Lift 6x Bent […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 30m single arm OH walking lunges (forward/backward with one arm, then switch) Then: Warm up to heavy Turkish Get Up (TGU) Then: 6 x 2 per side TGU Rest about 1- 2 minutes between […]