Power Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 3 Maxercist row 2 x 10 Good Morning Then: 10x Dead Lift @ .75 or 1x BW 20x KB Swing 60m Farmers Carry 10x Clapping Push up x 5 Then: […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (or DB/KB) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat (if DBs […]
Strength Endurance 10:00 Row/Ski Warm Up 3 x 5 Wall squats 2 x 10 Goblet squats 2 x 10 Single Arm OH walking lunges 2:00 30/30 DB PP 3 x 5 Squat jumps From my dear friends at Gym Jones…I was just in that mood. “300” Workout 25x Pull Ups + 50x Dead Lift + 50x Push Ups + […]
Strength Endurance 10:00 Warm Up 2 × 8 Shoulder Openers 2 x 5 Cuban Press Work on mobility 3 × 5 Wall Squats 3 x 3 Ass to Bench Single Leg Squat 2 x 10 Good Morning Then: Work up to Heavyish Deadlift Then: 5x Deadlift 10x GHD Sit Up 60 sec FLR x 5 […]
Strength + Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 3 SLSLDL per leg 2 x 10 KB Swing Then: Work up to a heavy DL Then: 6 x 2 Deadlift with rack pull Rest 1-2:00 between each […]
Strength + Power 10:00 C2 or Airdyne 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats Then: Javorek DB Complex… 6x Hi-pull (from floor) + 6x Bent-over Row + 6x Hang Clean + 6x FSPP + 6x OHS (Single Arm, 3 each side) + 6x Push Plank […]
Power Endurance + Strength Endurance 10:00 Warm Up Row/Ski/Airdyne 2×8 Shoulder Opener 2×5 Cuban Press Extra Mobility Work 3×5 Wall Squats 2×10 Good Mornings Then: Barbell Complex…6 reps of each movement, don’t put bar down except to change weight Dead Lift Bent Over Row Hang Clean Front Squat Push Press Back Squat Push Up (on […]
Strength Warm Up 10:00 row/ski 2 x 8 shoulder openers 2 x 5 cuban press 10x Y’s, 90/90’s, Pull Downs @ x-sym bands 3 x 5 wall squats 30m OH walking lunge 3 x 8 Good Mornings Then: Deadlift Strength Ladder 10@ 40%1RM 9@ 50% 8@ 60 % 7@ 65% 6@ 70% 5@ keep increasing […]
Power Endurance Warm up: Airdyne 5:00 Ski Erg 5:00 Wall Squats 3 x 5 Goblet Squats 3 x 5 Squat Jumps 3 x 5 DB Push Press 2 x 8 Then – Olympic Complex 6 reps each: DL Clean FS Jerk OHS Back Squat 3 rounds, increasing weight each round Then – Pull Up / […]
Strength Warm up 10:00 bike ride to gym Shoulder Openers 2 x 8 Cuban Press 3 x 5 Wall Squats 3 x 5 Goblet Squats 3 x 6 Walking Lunge 2 x 10 OH Walking Lunge 2 x 10 Then: 5x TGU per side @30#, perfect form Then: Warm up to 2 RM Dead Lift […]