STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU + 5x Ring Push up or regular push up. 4x TGU + 5x Ring Push up or regular push […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 squat jumps 4x 30/30 machine of choice Then: IWT 10x Cleans (or Head Cutter Snaps) 500m ski or row go hard 🙂 2min rest 3 rounds Then: 6x Push Press […]
PE/SE 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2 x 5 Squat jumps 2 x 30/30 machine of choice to open up the lungs a bit Then: 6x Burpee + 8x Box Jumps x 5 rounds Then: Rest 3 minutes […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 Maxercist row 2 x 10 KB Swing Then: Work up to heavy BB Clean, if not yet ready for BB clean athlete can do a heavy KB clean with 2 […]
Power 10:00 warm up + mobility work 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 OH Wall squat with PVC Then: KB Swing Snatch + OH squat (single arm): athlete does a switch snatch to get KB in OH position then does a over head […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Deep Goblet Squat 3 x 5 SOTS Press 2 x 5 OH wall squat, facing wall with PVC Then: Work up to heavy-ish OHS Then: 6 x 3 OHS rest […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Weighted Split Squat, weight held in Front Rack, two Kbs or one DB. 3 per leg, (heavy) 8x Body row 5x KTE or GHD Sit up 6 […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 Good Morning 2 x 5 Split Squat per leg no weight Then: Work up to heavy RDL – Romanian Deadlift 6 x 3 RDL – rest 1-2min between sets. Then: […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU, can use swing snatch to get weight overweight if starting from standing. Then: 2x TGU […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 8 Goblet Squats Then: 3x per side Swing Snatch (or clean and press) + Reverse TGU + Windmill Then: Work up to a heavyish back squat 5 RM Then: 5x Back Squat + […]