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 2 x 10 Good Mornings Then: Warm up to Heavy-ish RDL (KB or BB) Then: 5x RDL 8x Pull Ups 10x Atomic Sit Ups/GHD Sit […]
STRENGTH #13 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 3 x 5 Wall squat 2 x 8 Push ups Then: 6x Chest Press, can be Bench press or Bosu Chest press 30 sec Ring support x 4 rounds, rest as needed Then: 10x Split Jump (total) 10x GHD Sit […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 5x heavy OH Press (strict) x 5 rounds, rest 60sec between rounds Then: 10 to […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat – reasonable weight for 3 reps; use chains if appropriate Then: 6 x 3 Front […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings 3 x 3 per side Maxercist row Then: Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can use KB, Hex, or BB […]
10:00 warm up work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 8 Goblet Squats Then: Warm up to heavy-ish Front Squat, reasonable for 5 reps Then: 5x Front Squat 5x Body Row 5 Rounds, rest 1-2minutes between rounds Then: 15 – 10 – […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge Then: 3x TGU per side 6x Pull up 5 rounds, rest as needed Then: 6x Head Cutter (medium weight) 12x Frog Hops 5 Rounds, minimal rest If […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH Walking Lunge – forward/backward each side Then: Warm up to TGU – limit weight if still working on ROM Then: 6 x 3 TGU per side Rest ~2minutes between sets […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings Then: Warm up to Heavy-ish RDL (KB or BB) Then: 5x RDL 8x Pull Ups 10x Atomic Sit Ups – or standard sit up weighted 5 Rounds, […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Good mornings 3 x 3 each side, Single Leg Bench Squat Then Warm up to heavy SLSLDL, with KB or BB Then: 5x SLSLDL each side 3x Pull Ups (strict, dead hang; […]