Archives

In the Gym November 25th

Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 30m OH Walking Lunge Then: Warm up to heavy Split Squat Then: 3x Heavy Split Squat per side 5x Body Row […]


In the Gym November 11th

Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 8 good mornings 2 x 5 SOTS press with PVC 3 x 3 per side single leg ass to bench squat Then: Warm up to heavy SLSLDL – BB or KB […]


In the Gym September 16th

Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat jumps 2 x 5 Tuck jumps Then: Warm up to clean heavy-ish (can be with KBs or BB) Then: 5x Cleans 150m ski/row (hard!) 60sec rest 5 rounds Then: […]


In the Gym August 30th

STRENGTH 10:00 Warm up work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability) 2 x 5 Strict Push Ups Then: Warm up to […]


In the Gym January 6th

POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30/30sec DB PP / OH hold 2 x 30/30sec Air Squat/Squat hold Then: Warm up to heavy-ish Squat Clean (BB or KB) Then: 5 x 5 Clean Rest 90sec between sets, […]


In the Gym January 3rd

POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet Squats 2 x 30m Tactical Lunge Then: 8x Heavy-ish KB Swings 5x per side Weighted Step Ups Rest 60sec x 5 Then: 3x RMM (heavy) 300m ski/row hard 90sec […]