10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 5 DB PP (light, warm up shoulders) 3 x 5 Reverse Fly (light DBs again shoulder warm up) Then: 5x RMM (medium heavy weight, will likely be limited by push press) + 2:00 […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 5 Reverse Flies with lightweight DBs Then: 8x Push Up + 5x Pull-up 60sec hard at machine of choice (or 60sec jump rope) Rest 30-60sec between rounds 5 rounds Then: 15 minutes of: […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps Then: 10x KB Swing 2:00 minute Row/Ski or Airdyne, go hard – set a goal from pace maintain pace for all rounds. 1:00 minute Rest […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Single leg ass-to-bench squat 2 x 5 Squat Jumps Then: Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy) Then: […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 3 KB Press & Stretch 2 x 5 Squat Jumps 2 x 5 Split Jumps (each leg) Then: Warm up to Jerk (or push press if more appropriate) Then: 6 x 3 Jerk […]
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 Then: 5x RDL 5x pull up (can be weighted) x 5 Then: 10x KB Swing 10x Burpee x 5 If time: 30 sec mtn climber + 30 sec sit up 30 sec rest […]
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. Then 6 x 2 TGU per side. If appropriate for the athlete, do 30 – 60 sec ring support between […]
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 10x GHD Sit Up 60 sec FLR x 5 Then: 5x Floor Press 5x Floor […]
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: 6 x 3 Deadlift, rest 1-2min between sets Then: 5x Single Arm Bent Over row 3 position lock off on the […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 10x Cross Sym Row and Fly 3 x 5 Body Row Then Work up to Heavy Bent Over Row (KBs, DBs, or BB) Then 5x Bent Over Row + 5x Push Up (Can be ring push ups) […]