10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 Push Ups 2 x 5 Squat Jumps Then: 20, 15, 10, 5 of each 15, 10, 5, 20 10, 5, 20, 15 5, 20, 15, 10 Goblet Squat Chest […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge 2 x 10 good mornings Then: Work up in weight for 3 reps on SLSLDL Then: 3x SLSLDL can be KB or BB 5x Dip (rings, bar, or assisted) x […]
Strength + Power Endurance 10min warm up row or air dyne 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall Squats 2 x 20 Lunge (10m forward, 10m backward) 3 x 10 Goblet Squat Then: Dynamic-Isometric Back Squat with 5 sec pause in each position, 4 stops […]
Strength/Power Endurance 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 + backward one hand, switch) Then: Work up to a heavy TGU (start standing with KB Swing Snatch if appropriate) Then 6 x 2 TGU per side […]
Power Endurance 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 OH Mobility – OH Reach floor or bench Then: 5x Step up per leg; find appropriately heavy weight, KBs/DBs held in hands at […]