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 […]
STRENGTH 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Good Mornings 2 x 30m Tactical Lunge watch posture Then: 10-1 Dead Lift Strength Ladder, increasing weight each rung of the ladder (start at about 50% of 1RM) Rest some between sets […]
STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture Then: 6 x 3 Front Squats Rest 1-2 minutes between sets Then: 10 -1 Ladder of […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 5 SOTS Press 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack athlete’s choice; also find weight/warm up to oh press 5x Step Up per […]
Strength 10:00 row/ski erg/airdyne 2 x 10 Shoulder openers 2 x 5 Cuban Press 10 Y’s, Flys, 90/90 on cross over symmetry bands 3 x 5 Wall squats Narrow stance 2 x 30m OH Walking Lunge Then 5 x 3 (per leg) Back Squat Step Ups Then 5 reps of each: Body Row on Rings […]