10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 4x per side KB Swing Snatch + Reverse TGU + Windmill equals one rep. Then: 3x Front Squat 8x Ball Slam x 5 rest as needed Then: 15m sled pull – […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 8x Pull Up x 5 rounds rest as needed Then: 10x Standing Russian Twist with Landmine (can […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 5 SOTS press in a squat if possible 3 x 6 goblet squat with hip opening stretch Then: Find weight for Strict Press, Athlete can work on OHS with […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m Tactical Lunge Then: find weight for heavy step up, barbell on back or KBs in front rack athletes choice Then: 5x Step Up per leg 10x KB Swing x 5 […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL BB or KB Then 3x SLSLDL 8x Pull Over x 4 rounds rest as needed […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 6 goblet squat focus on glute activation Then: Work up to heavy Front Squat Then: 5x Front Squat 10x Halo – each direction KB or Plate x 5 rest […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 3 slsldl Then: Work up to a heavy DL – heavy relative to athletes experience with DL Then: 5x deadlift 5x strict press x 5 rest as needed Then: […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 2 x 5 Push Ups 2 x 10 Goblet Squats – deep, hip opening focus on posture Then – 6x Pull Ups 30sec KB or Plate Halos (each direction) 60sec […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 2 x 30m Tactical Lunge 2 x 8 Reverse Flies (light DBs or bands) Then – 20x Step Ups (yep each side, can be weighted) 20x GHD Sit Ups (or […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 3 x 10 Good mornings Do a few Dead Lifts and Push Press to figure out weight for work out .. see below Then – 10x Dead Lift (Medium weight) […]