Strength 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench 10x Cross Sym Row and Fly Then: Work up to Heavy Deadlift Then: This should be touch and go, style no drop. 5 x […]
PE/SE 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 30m OH walking lunge (forward / backward each side) Then: 1x TGU per side 5x RDL (2xKBs) 15m Weighted Walking Lunge (same weight as RDL?) 6 rounds, […]
PE/SE 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 Then: KB or BB Complex (same weight for all) 6x Dead Lift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up x 3 Rounds, try […]
PE/SE 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 30/30sec DBPP/OH Hold 2 x 30/30sec squat/squat hold Then: Warm up to Bench Press (heavy-ish) Then: 10x Bench Press (or DB Chest Press) 500m ski/row for time 2 min rest […]
PE/SE 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 30m OH Walking Lunge (single arm, forward/backward each side) 3 x 3 per side Maxercist Row Then: 6 to 1 TGU ladder (per side) Between “rungs”, complete 15m Bear Crawl Rest as […]
PE/SE 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 and height for Dead Lift and Box Jump Then: 10x Dead Lift (can be with Hex, BB, or KB) […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 15 Air Squats 2 x 30m Tactical Lunge Then: 10x Goblet Squat (moderately heavy) 30sec sprint @ski/bike/row x 3, rest 30-60sec between rounds Then: 10x Split Jumps (or step ups) per […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 5 Squat Jumps 30m OH Walking Lunge (forward/backward each) Then: Warm up to Heavy-ish Jerk or Push Press, and Box Jump Then: 5x Jerk or Push Press 8x Box Jumps Rest […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet Squats 2 x 30m Tactical Lunge Then: 8x Heavy-ish KB Swings 5x per side Weighted Step Ups Rest 60sec x 5 Then: 3x RMM (heavy) 300m ski/row hard 90sec […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: 5x Box Jumps @ low box 5x Box Jumps @ medium box 5x Box Jumps @ high box x 4 Rounds, rest […]