10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Good Mornings 2 x 5 Push Ups Then – Warm up to heavy Dead Lift (Hex/BB/KB) and Chest Press (Bench/BOSU/Floor) Then – 5x Dead Lift 5x Chest Press X 5 […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 good mornings with KB 30m Tactical Lunge Then: Warm up to Dead Lift, heavy, with Hex, BB, or KB Then: 6 x 3 Dead lift Rest 90sec between sets, During rest, do […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats Then: 6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push […]
Power Endurance 10:00 Row/Ski/Bike warm up pace 2 x 8 shoulder openers 10x OH Reach, chest openers 2 x 5 cuban press 3 x 5 wall squat Then – As many rounds as possible in 12 minutes of: 5x Pull ups + 10x Sit Ups + 5x Body Row + 10x Push ups Then – […]