10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies Then – Warm up to heavy Dead Lift (can use BB or Hex Bar) and Bench Press (BB or DBs/KBs) Then – 3x Dead […]
Strength #18 – Monday 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 5 Reverse Flies (DBs or cross-over symmetry bands) 2 x 5 per side Single leg ass to bench squat Then – 30m Weighted Walking lunge – hold weight […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking lunge (forward/backward, then switch arms) 2 x 8 Frog Hops Then – 5x Front Squats with Landmine – fairly heavy 8x Burpees X 5 rounds, rest 1-2 minutes between […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 8 Push Press (medium weight) Then – Warm up to heavy SLSLDL Then – 3x per side SLSLDL 3x Pull Ups (minimal assistance; can be weighted) X […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 5 per side Single leg squat to bench 2 x 5 per side half-kneeling KB up press Then – Warm up to heavy Front Squat Then – 3x Front squats (heavy) 60sec […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Maxercist Row Then – 5x per side Skater’s Lunge w/Landmine 5x RMM X 5 rounds, rest 1-2min between rounds Then – 5x Pull Ups […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge Then – Warm up to weight for step ups, bent over rows and reverse flies Then – 5x per side weighted Step Ups – hold weight at chest or […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Goblet Squats – deep, hip opening + postural focus 3 x 5 per side Maxercist Row Then – Warm up to heavy-ish RDL (Can use BB or KB) Then – 5x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 10 Good Mornings Then – Warm up to Medium-heavy SLSLDL (can use BB or KB) and Pull Over Then – 5x per side SLSLDL (fairly heavy) 5x Pull Overs (heavy) X 5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking lunge – forward/backward then switch arms Then – Warm up to heavy-ish Front Squat Then – 5x Front Squats (heavy) 5x Push Ups (on rings or BOSU for extra […]