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10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Good Mornings
2 x 5 Push Ups
Then –
Warm up to Heavy Dead Lift
Then –
3x Heavy Dead Lift
6x Dips (Rings/Bars/Bench)
X 6 rounds, rest 60-90sec between
Then –
20-15-10 reps of each:
Deck Squats
Pull Overs
After finishing each round, complete a 60sec Plank Hold
Cool down, stretch
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet Squat
3 x 3 SLSLDL each side with single KB
Then:
Warm up to Heavy Dead Lift – reasonable for 5 reps
Then:
5x Deadlift
8x Push up
x 5 rounds, rest as necessary so now form loss.
Then:
5x Strict Press
10x KB Swing (heavy if appropriate)
10x Anchored Leg lower
5 Rounds, rests as necessary
Finish with power intervals:
4 x 250m effort row/ski or 60 sec air dyne, 1:1 work/rest
Cool Down – light mobility work or a recovery walk/spin etc.
Cool Down
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Single arm OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
5 x 2 TGU per side
Rest 60-90sec between sets
During rest, complete 5x push ups (can be on rings for added challenge)
Then:
10x Split jump (total so 5 each leg; can be weighted if appropriate)
10x KB Swing
x 5 rounds for time (minimal rest)
Then:
8 to 1 Pull up ladder, rest as needed between rungs
Then:
Cool Down w/mobility
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
3x Dead Lift Heavy
5x Push Ups (on rings or DBs for added challenge)
6 rounds, rest 60-90sec between rounds
Then:
5x Single Arm Bent Over row 3 position lock off on the lower
10x Anchored Leg Lowers/Lifts
60sec OH Hold (plate or BB)
x 5, rest as needed to maintain form
Then:
Cool Down w/mobility
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 8 KB Swings
Then:
10x KB Swing
8x Deck Squat
5 rounds, rest 1 minute between rounds
Then:
5x Pull Ups
10x Atomic Sit Ups (Or Leg Lowers if sit ups are an issue for your back)
30sec each side Side Plank (can add hip lifts if appropriate)
5 rounds, rest as needed to maintain form
Then:
3 x 250m row or ski 1:1 works rest
Cool Down mobility work
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 8 KB Swings
3 x 3 per side single leg ass-to-bench squat
Then:
5x per side Weighted Step Ups – hold weight at sides or chest, athlete choice
10x KB Swing
5x Dips (rings or bar)
5 rounds, rest as needed
Then:
10 to 1 ladder
Bent Over Row / KTE
(10/1, 9/2, 8/3, 7/4…)
If time:
8x 30/30sec hard/easy pace @ machine of choice
Cool Down
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Good mornings
2 x 5 Squat Jumps
Then:
Find weight for Dead Lift (medium heavy)
Then:
10x Dead Lift (can be with Hex, BB, or KB) – medium heavy
15m Broad Jumps
5 Rounds, rest as necessary
Then:
10x Pull Overs
5x Floor Press (heavy)
5x each side Floor Wipers
5 rounds, rest as necessary
If time:
4x 250m ski/row for time
Rest 60 sec between each
Then:
Cool Down, extra mobility
10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings with KB
30m Tactical Lunge
Then:
Warm up to Dead Lift, heavy, with Hex, BB, or KB
Then:
6 x 3 Dead lift
Rest 90sec between sets,
During rest, do 5x reverse flies (light, focus on shoulder stabilization)
Then:
10x Pull Overs + 10x Burpees + 15sec flutter kicks
8x Pull Overs + 8x Burpees + 30sec flutter kicks
6x Pull Overs + 6x Burpees + 45sec flutter kicks
4x Pull Overs + 4x Burpees + 60sec flutter kicks
Rest as needed to maintain form
Can increase weight on Pull Overs as reps decrease
Then, if time:
5 x 200m ski/row for time
Rest 60sec between intervals
Cool Down
10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH Walking Lunge (forward/backward each side)
Then:
Warm up to heavy weighted step up, hold weights at chest or at sides (athlete’s choice)
Then:
3x each side Weighted Step Up (heavy)
3x each side Single Arm/Single Leg OH Press (stand on right leg, push with left arm, then switch)
x 6 rounds
Rest 60-90sec between rounds
Then:
5x Body Row at rings
10x Goblet Squats
15x Sit Ups
x 4, rest as needed
Then, if time:
3 x 60sec FLR or Plank, rest 60sec between each
Cool Down
10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 each side, OH Press and stretch, can use DBs or KBs
2 x 5 SOTS press with PVC at wall
Then:
Warm up to Overhead Squat, 3 rep weight (may need to stay fairly light, athlete dependent)
If weighted OHS is not appropriate, have athlete do 3 sets of 5, unweighted OHS with PVC at the wall; then warm up to other weighted squat of choice
Then:
5 x 3 OHS (or other squat of choice)
Rest 60-90sec between sets
Then:
12x Frog Hops
8x Bent Over Row
5x Reverse Fly (light DBs)
x 5, rest as needed
Then, if time:
30sec sit ups or crunches + 30sec v-seat hold
30sec mountain climbers + 30sec low plank hold
30sec flutter kicks + 30sec rest
x 3 rounds
Cool Down