In the Gym November 26th
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats 2 x 5 squat jumps 2 x 5 tuck jumps then – 5x box jumps @ 20” 5x box jumps @ 24” 5x box jumps @ 30” 60sec […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats 2 x 5 squat jumps 2 x 5 tuck jumps then – 5x box jumps @ 20” 5x box jumps @ 24” 5x box jumps @ 30” 60sec […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats then – 5x Body Row 15x Whip Smash 60 sec plank, 30 sec one foot elevated/30 sec other foot elevated off the floor. 90sec rest 5 rounds then […]
POWER 10:00 Warm up 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 10x split jumps (total) weighted if appropriate 10x kb spike swings 60 sec rest 5 rounds then – 10x Ball Slam 60 […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats then – Warm up to back squat, bar + chains – not too heavy then – 8x accelerating back squat with bar + chains (No pause at bottom, […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 6 goblet squat, deep and open up hips 2 x 10 kb swing Then: warm up to front squat weight reasonable for 5 reps Then: 6x front squat, with 3 sec […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x s SLSLDL with KB 2 x 5 squat jumps Then: Warm up to Dead Lift moderate weight Then: 5x Dead Lift 8x Burpee-Box Jump (burpee but instead of jumping straight up, […]
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 […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 6 goblet squat 2 x 5 squat jumps Then: 6x Goblet Squats heavy 15m Sled Push FAST 6 rounds, rest 1 minute between rounds Then: 5x Pull Ups 10x Deck Squats […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 2 x 8 Good mornings (with KB) 3 x 3 per side KB press and stretch Then: Warm up to SLSLDL Then: 3 per side SLSLDL 5x per side, Single arm single leg OH […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 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 heavy […]